A Zen Mind Guided Meditations - Mindful Movement - Guided Walking Meditation

Episode Date: July 10, 2024

This meditation focuses on integrating mindfulness and movement, through this a gentle guided walking meditation. Through soothing guidance, you'll be encouraged to connected with your body, breath, and surroundings, as you move your body, and tune into all the sensations - many of which, we don't even realize on our day to day. It doesn't matter where you are going - if you're walking down a busy street, or even just walking through your house, this meditation can be done anywhere. This is a great way to get into your body and explore mindful movement! With love, Jo  🌼A Zen Mind Instagram ⭐ Join My Email List✨www.azenmindpodcast.com💖Get more meditations from A Zen Mind ☁️ Shop my favorite Meditation Cushions & Supplies 🙏Say Thanks & Support A Zen Mind Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.zend.mind, and for ad-free episodes, check out my Patreon. All links can be found in the description. Now a quick message from the sponsors of today's episode. And as always, once the meditation begins, there will be no advertisements and no disruptions.

Thank you so much for being here. Oh, and welcome to this guided walking meditation. This meditation can be done anywhere. Whether you're walking down a busy street on your way to work, walking through a forest or a park, or just down your driveway or through your house. it doesn't matter where you complete this meditation and it doesn't matter how fast or how slow you are walking

all that matters is that during this time we're going to turn inward and come fully into the present with our mind and body so when you are ready take a moment to just pause and stand still feeling your feet planted firmly on the ground, noticing how the earth supports your entire body. If you can spread your toes out in your shoes or if you're barefoot and ground yourself into the earth, feeling connected, standing tall,

take a deep breath in, filling your lungs with fresh air, and slowly exhale. Repeat this just a few times allowing yourself to fully arrive in the present moment. When you are ready, begin walking at a natural and comfortable pace and bring your attention to the sensations in your feet as they make contact with the ground. Noticing how you put one foot in front of the other, left, right, left, right. Notice how the heel touches first. And then, your foot waves down, then to the ball of your foot, and finally the toes, as your opposite foot raises up, heel first, and steps forward. Notice the rhythm of your footsteps. Can you feel the ground below your feet? What does it feel like? Can you hear the sound of your footsteps? What do they sound

like. Just focus on the motion of one foot in front of the other, left, right, left and right. Notice how this isn't just an isolated action of your foot. Notice the muscles that contract in your legs when you walk. Feel how your glutes contract when you walk. And pay attention to what your arms are doing as you walk. Noticing their rhythm, as your entire body works together. to move you forward. Now shift your awareness to your breath. Notice the rhythm of your breathing, feeling the cool air entering your nostrils and the warm air leaving. If it feels right and comfortable for you, try to sink your breath with your steps, perhaps inhaling for a few steps and exhaling for a few steps. Notice how many sensations there are that are happening

right now within you. Your feet moving, your muscles contracting, your breath, your arm swaying. So much is happening in this very moment. So just notice and stay with these sensations for a few moments, observing what it is that your body is doing on its own. Now let's begin to expand your awareness to your surroundings. What do you see? Observe the colors, shapes, and movements around you. If it feels right, silently label what it is that you see. For example, a big, green, leafy tree,

a small yellow car, pink flower. Be as descriptive and as specific as possible. What do you hear? Listen to any sounds near and far and label them as well. What do you smell? Take in the sense of nature or the environment that you're walking through. And once again, try to label it.

Notice how much more connected to your environment you are. And how slowing down and noticing your surroundings has connected you even further into the present moment. And once again, come back to your body and offer your attention inward. noticing any and all sensations in the body and continuing to focus on putting one foot in front of the other so for the next few moments continue walking without any guidance and notice all that is within and around you as we near the end of this walking meditation if it is possible gradually slow your pace and notice how it feels to move more slowly remaining aware of each step

in each breath. If you are able to stop, you may do so, but if you choose to continue to walk, remain connected to the feeling of your feet, making contact with the ground, standing still for a moment and feeling the ground beneath your feet once again. Take a moment to express gratitude for your body, gratitude for your toes which keep you balanced, gratitude for the souls of your feet, which keep you coordinated. Gratitude for your ankles, which keep you stable. Gratitude for your legs, which give you the ability to stand tall and walk freely. And of course, gratitude for your breath and for your heart, pumping blood through your entire body, expressing gratitude for the rest of your wonderful, beautiful, perfect body. When you are ready, take a final deep breath in and exhale out,

knowing that you have done something incredible for yourself today by slowing down, tuning in, and being present. Wishing you presence and peace in your day ahead. Namaste.