For the next time you are forest bathing or walking in the woods or walking around town. Try this. Walking meditation can be practiced alone or with a small group in the park. When practicing in this way, everyone is silent and walking in single file. It is designed to synchronize body and mind while in nature. If you are not one to sit and be still, try this. It’s a terrific practice.
First, stand still and focus on your breath. Count to five while you breathe in. Count to 6 or seven as you breathe out. Breathing in and breathing out several times.
Choose a foot to start with and begin walking at a slower pace than usual but with intention. Touch the earth deeply with your feet.
Notice your surroundings. Tune in on what is happening.
What you are seeing, hearing, smelling, feeling with the skin, feeling with your heart?
Listen to the trees. Breathe naturally.
See the birds and animals.
Feel the sun on your skin. Feel the shade on your skin.
See the blue sky, the green leaves, the gaze of the Beloved that is always with you.
Feel the peace and contentment that rise from your heart.
Choose a mantra or affirmation to silently or quietly repeat.
Begin that now.
Overlay your mantra or affirmation on the rhythm of your steps and your breath.
Notice your foot as it touches the ground, moving from heel to toe. How do your arms, legs, and body feel?
Bring your focus to the mantra repetition and rhythm of your steps. Stay with your mantra. Stay with your breath.
Train the mind in the surrounding awareness of kinship With all the beings that surround you.
Observe, move, breathe, and connect.
Resist the crowding of random thoughts. Remember the mantra.
Feel the beauty that surrounds you.
Connect with the Oneness.
The One in the Many and the Many in the One. We are the children of Mother Earth.
Touch her peaceful presence. Touch the peaceful presence in yourself. Walk for peace in your heart. Walk for peace for all beings.
You are home.
Give your undivided attention to this practice for 20 minutes.
While Walking Meditation is not a replacement for seated meditation, it can reduce stress, anxiety, and depression. It balances mood, reduces fatigue, and can improve sleep. After a Walking Meditation session, you may feel refreshed and recharged. It is a useful practice when one feels anger rising.
Parts of this narrative can be used for a Deep Relaxation or Shavasana Experience for Adults or Kids.