Walking guided meditation for presence

If it’s out of your hands, it deserves freedom from your mind too

- Ivan Nuru

This is a walking guided meditation to help bring you into the present and be mindful.

Pop some headphones in and walk with me by clicking the link for the recording here - Meditation Link

Start by finding yourself a peaceful, calming, safe space, where you can walk openly, without your mind attaching to worries of being disturbed.

Be guided by your intuition, as to whether this should be an often trodden forest path, or a familiar trail that makes you feel nourished and nurtured, from head to toe to soul.

Once you have found your space, pause here, and take a moment to familiarise yourself with your surroundings, allow yourself to become present. Hear the bird song. Notice a dog barking. Feel the breeze softly kiss your cheeks. Look at the leaves on the trees dance as a gush passes through. Smell the earth beneath your feet. Use your senses to mindfully observe what is around you.

Now try not to attach to the sound, sight, smell, and touch. Just let them be.

As you slowly start walking, bring your awareness to your breath. Follow the flow of your inhales and exhales. Breathe naturally here. Just following the rhythm of the rise and fall as you inhale and exhale.

Bring your awareness to your feet. As you take each step, notice how the ground feels beneath you. Whether you are on soft grass, a warm path, or an uneven forest trail, breath down into your feet, and into the earth.

Observe the subtle sensations as your foot roles from heel, to ball, to toes with each step.

Slowly scan your body, starting at your feet, and moving slowly up to your head. Notice how each part flows and moves, and notice the impact in each part of your body as you connect with the ground.

Allow your mind to become aware of any tensions or stresses you may be holding, and as you slowly walk, breathe down into these areas, allowing the breath to fill and release.

If you find your mind wondering, try not to attach to those thoughts, let them past without judgment, and gently rest your mind back on the sensations of your walking, coming back to the earth beneath your feet.

Take a moment now to feel gratitude for creating the space in your day, to allow yourself to be present and mindful. Feel connected to your surroundings. Allow yourself to feel grounded and nurtured by the earth. Take a deep breath in, and as you exhale, recognise how connected you feel to everything around you.

Start to slow down your pace until you naturally stop. Take a few deep breaths, and allow yourself to reflect for a moment, on how you are feeling right now, and acknowledge and appreciate that you have taken the time for this mindfulness meditation. Carry a sense of calm and clarity with you as you continue your day.

Thank you.

I hope this walking guided meditation was helpful, please drop me a like or comment below.

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