Use of this website is subject to terms and conditions. Become aware of the slight lift of the small of your back from the floor. When we walk like this, with our breath, we bring our body and our mind back together. All around you, you can hear birds calling to one another. Meditation is a deep listening with the body, heart and mind to find a graciousness, wisdom, and ease amidst all the change around us. Close your eyes with your feet hips width distance apart, and your arms hanging loose by your sides. You can meditate as you walk by focusing your attention again on your footsteps. Place your hands wherever comfortable: on your belly, behind your back, or at your sides. Walking Meditation Instructions Begin by standing still and taking a moment to get in touch with your physical body. Walk at whatever pace is comfortable for you. Please see these frequently asked questions for details. You are no longer trapped like a bald saffron-robed monk in a high tower of a Himalayan monastery. The peace in the forest is total. Face forward again. Take a deep breath into that ball of golden light. About 1 step every 2-3 seconds. And now that you’re completely relaxed, I invite you to join me on a journey. Feel the warmth begin to move up into your thighs. And so you step into the forest. As the pool is filled to overflowing, the water leaves the pool on the other side and continues its journey back into the forest. Return from A Relaxing Walk to Relaxation Scripts Back to Inner Health Studio Home. First we start with a short muscle relaxation exercise which can be found here Progressive Muscle Relaxation script . It feels good to have your feet touching mother earth. Let your hands rest easily, … Walking Meditation for Kids. Shake your right leg gently, shaking out the tension. Traditional walking meditation requires you to walk back and forth, … This script will take you down a path through a forest. The pool is being fed from a stream cascading down a small rocky slope. Keep your legs straight and bend forward. Feel the stretch in the back of your legs. Let your shoulder blades relax and ease their way into the mat. Then, when you’re … It is as if they are encouraging you to take a few more steps into their home. Now let the warm golden light move into your hip joints. Let your ears relax. With teach step you take, you find yourself coming back into your conscious awareness of the room around you. Return to centre. Focus your attention on the rhythm of your steps. And now let the warm golden light fill your abdomen. The bright sun warms your back as you face the opening in the trees. Now let the light move up your spine. The Many Faces of God.com For more meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts. Let your mind become aware of your feet. You are aware of small animals around you. Open your heart now and receive her message. Let the muscles in your ankles relax. Walking meditation involves bringing yourself into a meditative state while moving through an area. The practice, also known as bhramana pranayama, is easy to do. And you are so in awe of her presence that your gaze cannot leave hers. Let the muscles on top of the shins just relax. The cool breeze from the forest is inviting you to enter. Let your feet just fall where they naturally want to. Continuous motion. Our body and our mind are two aspects of the same reality. You are the loving awareness that is tuning in. To practice, select a quiet place where you can walk comfortably back and forth, indoors or out, about ten to thirty paces in length. eval(ez_write_tag([[336,280],'innerhealthstudio_com-box-4','ezslot_5',261,'0','0']));Now lower your arms, and shake them gently to shake out the tension. Your legs feel strong, supporting the weight of your body. And you let the gentle voice of the water call you on. Your message from the forest has been integrated into your being. Somehow you become aware of the message and are ready to receive it from her. Place your hands on your knees. Shortly, in front of you opens a little clearing in the forest and in the middle of the clearing is a small pool. FAQ'S    |    Site Search    |     Disclaimer    |     Privacy Policy     |     Contact Us, Copyright © 2009-2020 www.The-Guided-Meditation-Site.com. Relax your jaw. Notice the environment around you... the surface you are walking on.... the temperature.... the colors..... sounds..... smells.... enjoy your surroundings..... enjoy this relaxing walk. I prefer a bit of a slower pace for my dedicated walking meditation practice, but you can choose to walk at a completely normal everyday pace. Raise your arms out to the sides at shoulder height. Feel the back of your knees relax. Here in the clearing, there are some rocks where you can sit. And you will take that message with you back into your daily life. Now, in practicing walking meditation you are learning to walk again. Let your hips relax. In this script, I will describe going outside for a walk, but you may walk indoors or outdoors. Let the warmth fill your knees. So first of all, keep in attention in the soles of your feet, being aware of the alternating patterns of contact and release; being aware of your foot as the heel first makes contact, as your foot rolls forward onto the ball, and then lifts and travels through the air. Start your steps. Feel the sensation of your feet in contact with the ground. Allow this rhythm to sooth and relax you. Then she gently closes her eyes, opens them again for one last look at you, turns around and slowly walks back into the forest. meditation/640172 Walking Meditation: Variations We arrive with each step, walking in order to walk, with full moment-to-moment awareness… Formal Walking Meditation (indoors) Pacing off 10 or 20 steps, or walking together with others in a circle: Taking one step with the in-breath, one step with the out-breath. Now we move into the meditation itself. Raise your arms above your head as you breathe in again... and lower your arms as you exhale. Enjoy a little peace of mind on the path toward your destination. And you just sit here for a few minutes in silence, listening to the sounds of the forest and the water all around you. When each foot touches the ground, feel the energy rising all the way from your feet, up through your legs... your hips... body... arms.... all the way to the top of your head. For some minutes you sit enthralled by this gentle creature just looking at you as if she loves you. Feel the back of your thighs just sinking into the mat beneath you. You can hear the sounds of more birds hidden in the dense canopy of the forest. Balancing is a challenge in slow-walking meditation. Set your intention and quietly say to yourself the following affirmation: “I give thanks for my health and the joys of living and being alive.” Sit in a comfortable position and give yourself permission to relax and unwind for two to ten minutes. Feel your body becoming energized as your muscles move. This relaxation script will guide you to take a relaxing walk - not just in your mind, but actually physically walking to relax. I'll end this script now, but you can continue to enjoy this relaxing walk for as long as you wish, feeling alert, refreshed, relaxed, and invigorated. Walking meditation is learning to walk again with ease. Feel the muscles around your knees relax. The rocks are warm from the sun as its rays make their way down from the opening in treetops. Count your steps as each foot touches the ground. Let your elbows relax. In this post I’ll give a quick overview of how to do a walking meditation, and then share one of my favorite guided walking meditation scripts by … This guided meditation script takes the listener on a soothing mind journey. Feel your neck and throat begin to relax. Walk 10-15 steps along the lane you’ve chosen, and then pause and breathe for as long as you like. Use that rhythm — the soles of the feet touching the ground — as your base of awareness, a place you can mentally come back to when the mind wanders off. Let the top of your head relax. Feel it as it bathes each and every one of your vertebrae. In fact, walking meditation is often recommended for meditators who have a problem with the hindrance of dullness. Take a deep breath through your nose, hold it for just a moment and then exhale deeply. Though Zen Walking Meditation is usually practised in a garden, it doesn’t have to be. When you’re ready, turn and walk back in the opposite direction to the other end of the lane, where you can pause and breathe again. Take one deep slow mindful breath – in and out. Meditation Script #1: Ease Tension and Calm Your Mind. Let your kneecaps relax. Begin by standing at one end of this “walking path,” with your feet firmly planted on the ground. If you have the time and opportunity, take a pause before you begin and gather your awareness into your body. Feel your calves as they sink more deeply into the mat beneath you. It is as if the rock were just made for you to sit on. Feel those muscles expand with the light. Real people tell their stories of how meditation benefited their lives. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. Your heart is filled to overflowing with the love you are feeling in her message. Feel you buttocks as they sink into the mat. The slight vibration when your foot lands on the ground serves to increase your relaxation and help you feel calm and energized. Walking Meditation Script Standing/Start So, to begin this period of walking meditation, first of all let’s simply stand. You can close your eyes and let your imagination fill in all the details as you are guided down the path. Continue on this relaxing walk. And then you rise from your spot on the rock, move gently back onto the path and walk slowly and calmly back to the edge of the forest where you first stepped upon the path. Walking meditation can take many forms, mine is simply walking briskly while being aware of the sounds and sights that nature offers. Try walking meditation with your kids this summer. “Nature” covers a broad experience here–I live in a city, so there is traffic, trees, kids on their way to school, bikes, dogs, crossing guards, trash and … Gently stretch any areas that feel especially tense. Traditional Walking Meditation. After a while, you can practice your dedicated walking meditation practice a little more quickly. The motion is very relaxing. Invite a sense of calm and steadiness with each breath. intention - turn to face in the other direction. One, two, three, four, one, two, three, four, one, two, three, four, one, two, three, four..... As your attention wanders, direct your focus again to your footsteps.... one, two, three, four.... Feel your energy increase with each step. As you begin, walk at a natural pace. Just stand on the spot, being aware of your weight being transferred through the soles of your feet into the earth. ALL RIGHTS RESERVED. Count your steps as each foot touches the ground. Before you begin walking, pause again to collect and center yourself. However you may read this script aloud in classes or to clients. If you find it useful, you can count steps up to 10, and then start back at one again. Let your eyes relax. In fact, we can easily go from mindful walking to mindful running, a wonderful practice in its own right. Script for Walking Meditation The zen-based meditation technique provides a surprisingly deep meditative state if the leader walks slowly enough. Try this short, 5 minute mindful walking track by Stop, Breathe & Think, or download the app t o access mindful walking activities anytime, anywhere. Enjoy a little peace of mind on your path toward your destination. Movement Meditation – Which is a meditation involving physical movements such as walking, yoga, etc.. One part contacts the earth while the other part is in the air. Walking meditation is a simple but extremely effective meditation practice that can help you to calm your mind, increase your energy, and improve your physical health, all at the same time. Hear the sounds of your footsteps. Now turn at the waist to face slightly to the left. Instead, you are roaming freely through a beautiful wood with birds singing high in the trees and the sun glistening down through the leaves. Turn your attention now to your surroundings. Focus on your rhythm. eval(ez_write_tag([[336,280],'innerhealthstudio_com-medrectangle-4','ezslot_3',341,'0','0']));Standing still in one place, take a deep breath in... and exhale. With each breath you take, let your lungs be filled with that warm golden light. You see rabbits and squirrels romping and playing. It is easy to follow. Your eyes are closed and your heart is full of joy. Let it fill you feet with warmth and relaxation. Feel the warm golden light flow up into your chest. Let your forehead relax. 2) Zen Walking Meditation (Kinhin) Stand up straight with your back upright but not stiff. Feel the warm golden light fill each finger. All right everyone. You feel the floor under your body. Separate your lips slightly and then close them. Now feel that soft golden light begin to move up into your ankles. eval(ez_write_tag([[336,280],'innerhealthstudio_com-banner-1','ezslot_7',361,'0','0']));Continue the relaxing walk. 2. And now let your mind move to your hands. Awareness of your body. Enjoy the movement of your body. You can tell that the water is gentle and you walk in the direction of the sound. Place it just above your belly button. Notice the slight weight shifts that allow you to walk. Meditation Kids Meditation Scripts Walking Meditation Mindfulness For Kids Reiki Meditation Mindfulness Activities Mindfulness Meditation Meditation Rooms Outside Activities For Kids. This guided meditation script takes the listener on a soothing mind journey. Not too slow.... but not rushing either. Lie back on your mat and close your eyes. Throughout this exercise, monitor your body. As you walk, you can feel the leaves under your feet and the small branches and roots on the ground. Let the warmth drip down from the tops of your thighs and ooze into the backs of your thighs. Whenever it does, you Feel the sensation of your feet on the ground, and notice how it feels when you shift your weight from one foot to the other. 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