Mindful Walking Meditation

Embrace the flow of mindfulness and presence on a guided nature walk to soothe your heart and mind.

This mindful walking meditation is part of our LunaHolistic Retreat. We’ve got online and staycation retreats happening soon. Check out our Retreat page for more info.

Mindful Walking Meditation

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Meditation Transcript

Before we begin this walking meditation, let’s get into the right frame of mind. It can be very easy to take your worries for a walk with you. And we won’t be doing that here. 

Begin seated. Gently close your eyes halfway. Bring a gentle gaze to whatever you are viewing. 

To access your spacious awareness, all you need to do is imagine space, volume, distance, and the relationships between. 

Noticing the energy that is held between and within you, as you walk is a great place to start building your mindfulness practice.

Now, I wonder – can you imagine the space between your eyes? Can you imagine the distance between your eyes? Can you imagine the space behind your eyes?

Let the space behind your eyes become soft, gentle, pliant, nurturing, aware.

 If thoughts arise, look at them gently and come back to the distance between your eyes, the space behind your eyes, the wide open awareness, the observer behind your eyes.

Now gently touch the right side of your head. Gently notice the energy here. A vast ocean of energy and light lives here. Move your viewpoint here, in an infinity symbol pattern. 

Bring the energy down the left side of your brain, below the bottom of your left brain, up through the middle, over the top side of your right hemisphere, down the right side, underneath the right side. Spiral gently in on the right side. Wonderful. 

Now gently and carefully bring your awareness to your feet. 

Begin to put on your shoes if you need them. 

If you get caught in thoughts of the future or past, just be curious about them. 

Be gentle with them. Bring yourself back to your awareness of space and distance, touch and sensation. 

Can you notice the distance between you and your feet? Isn’t that an interesting question? 

Is there a distance between you and your feet? Just notice your feet with love and gentleness. Nice feet. Thank you, feet.

Now begin your walk. Go at a comfortably slow pace. Pause or slow down if your thoughts return or speed up. Pause or slow your pace to notice what is happening.

I’ll give you cues as we go to help you anchor your awareness into the beautiful space of presence.

Breathe. Notice the air. What can you smell? Do you notice the wind? The wind moves objects. Bring your awareness to the air that moves.

What sounds do you hear? 

Listen. 

Listen.

Notice the air that flows through you. Witness the inhale, the exhale.

Ground. Notice the Earth below your feet. What is the texture of the soil? What is the distance between you and the mountains? A rock? A pebble?

 Notice the plants and trees. Look around and notice everything rooted into the Earth. Notice the Earth within you, the solidity of your bones, the substance of your body. Notice the space between your feet and the Earth. Notice how you are rooted.

Flow. Notice the water around you – the droplets, maybe in the air or on leaves. The puddles and creeks, rivers, ponds, and lakes. Can you imagine the distance between you and the ocean?

Now notice the flow of water within your body. The water inside yourself, the water in your mouth, and in your breath.

Notice the flow of water between you and all the waters of the world.

Observe how water comes into your body and leaves your body in every moment.

Energy. Notice the energy of fire – the life force that animates all things. Notice the energy of the sun, the light shining around you, reflected off of surfaces. 

Notice the reflection of the moon and the energy of the stars. Notice the energy of the sun in the plants around you. The electrical spark of life in every living thing around you. What is living? What is alive?

Notice the energy in your body, the spark of life within you. Notice the sunshine that flows from the sun. All your energy ultimately comes from the sun. Notice the energy that flows between you and all living things.

Space. Notice the openness within you – your eternal self, your Spirit. What is the space around you?

Notice the distance between you and the closest object to you now. What is the distance between you and the furthest object you can see? Notice the space that is held between. Notice the space between your eyes.

You may pause your walk here, finding a comfortable place to sit or stand.

Come back to that infinite loop. Bring the energy down the left side of your brain, below the bottom of your left brain, up through the middle, over the top side of your right hemisphere, down the side, underneath, spiral gently in.

Come back to that infinite loop. Bring the energy down the left side of your brain, below the bottom of your left brain, up through the middle, over the top side of your right hemisphere, down the side, underneath, spiral gently in.

Come back to that infinite loop. Bring the energy down the left side of your brain, below the bottom of your left brain, up through the middle, over the top side of your right hemisphere, down the side, underneath, spiral gently in.

Begin your return walk.

Fire. Notice the energy in your body, the light in your heart, alive. Noticing fire and energy in all forms, inside and outside.

Water. Flowing with nature. Noticing water in all forms, inside and outside.

Earth. The ground below you. Noticing Earth in all forms, inside and outside.

Air. Breathe gently. Noticing air in all forms, inside and outside.

As you return and begin to finish your walk, retain your mindful awareness. Take it with you, even though this meditation and mindful walking is completed. 

Take a moment to journal your experience now. Let the right brain nurture the left with its wisdom now.

Putting words to an expanded experience can be interesting. It will help you integrate this energy into your day.

Thank you. We are complete.