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A Simple Four Minute Walking Meditation

Practicing mindfulness in everyday life

By Tabitha Published 4 years ago 3 min read
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©Tabitha B

Hello,

My name is Tabitha; I'm going to guide you through this simple and relaxing walking meditation. Before we begin, you may be wondering why am I even doing this? So let's go through some of the benefits of walking meditation. Knowing WHY you're doing something makes you more likely to stick with it. Walking meditation can help increase awareness of our sensations, helping us appreciate experiences we otherwise miss.

Have you ever absentmindedly walked from one place to another with no recollection of how you got there? I know I certainly have.

Research shows that practising mindfulness and doing things with intention can not only reduce stress but also increase our experience of positive emotions.

So let's begin.

As you walk, focus your attention on each foot as it rises up and down.

Observe the weight of each foot as you place them on the ground.

You can swing your arms or just let them hang at your side—whatever feels most comfortable and natural.

Up and down.

Up and down.

Up and down.

Take in your surroundings, are there any trees?

Grass? Birds? A street lamp?

Look up, are there clouds in the sky? Or is it clear blue?

Are you near water? is it still? Or running?

What do you hear?

Can you hear the sound of anyone's voice?

The wind?

A car passing by?

What do you smell?

Can you taste the air?

Feel the earth beneath your feet, you may even want to remove your shoes and just ground yourself for a moment.

As you continue with your walk, I want you to inhale deeply.

On the exhale release any stress, anxiety, or worries.

Inhale

Exhale

Inhale

Exhale

Check into your body and let go of any tensions.

I now want you to focus on every step that you take and count the next 50 steps.

I'm going to go silent for a moment to give you time to do that.

I'm back.

Now how was that? Do you feel more relaxed? More focused?

I invite you to make a note of each person that passes you by.

Take in their facial expressions.

What colours are they wearing?

Nice.

Now pay attention to your body.

Pay attention to the sensations in your body.

Now go back to focusing on your feet as you take each step.

Walk 20-30 steps along your chosen path, take a moment and breathe pause for as long as you like. When you're ready, walk back in the opposite direction to the other end of the path, then pause and breathe again.

Lift your back foot totally off the ground, observe the back foot as it swings and lowers feel the weight shift onto that foot as your body strides forwards.

Up and down.

Up and down.

Up and down.

Notice the way the ground supports your feet and pushes back against the soles of your feet with each step.

As you walk, try to resist thoughts of the past or future.

Settle into the rhythm of your stride.

You may notice your mind wandering from time to time that's okay it's perfectly normal. Just re-focus your mind and start again.

Remember there's no rush.

You can take it nice... and slow.

Up and down.

Up and down.

Up and down.

Pay attention to whether your heel touches the ground first, or is it your toe? or perhaps it is the centre of your foot that strikes the ground first?

Up and down.

Up and down.

Up and down.

Up and down.

Up and down.

Up and down.

Up and down.

Up and down.

Amazing! Now give yourself a hug.

You can end your walking meditation here or continue without me.

I hope you enjoyed your walk.

meditation
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About the Creator

Tabitha

Hello, I'm a singer-songwriter from London currently working on my debut EP. I love telling stories whether its through writing, acting, or song.

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