Walking meditation can be a good option to complement and enhance the effects of walking meditation scripts, which allows individuals to engage in a more free-form and spontaneous form of meditation.
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Here’s a Sample of the “Walking Meditation Guided Script” Guided Meditation Script:
For this meditation, find a quiet place indoors where there is space to walk in small circles, or choose a path or quiet open space outdoors.
We’ll begin standing. Close your eyes with your feet hips width distance apart, and your arms hanging loose by your sides.
Wherever you are, root your feet to the ground, and feel the opposing energy that transfers
from the earth, up through your spine and out through the crown of your head.
Notice how the more you press down into the earth, the taller you feel
Let breath awareness guide your attention in towards your body. Focus on the connection
between your feet and the ground, and sensation in your legs and low body.
Spend a few cycles of breath here, simply noticing what is.
Where the body is. How the body feels.
With your eyes still closed, slowly shift back and forth a few times from your heels to the balls of your feet.
Notice what arises in your awareness with this small movement.
Then return to neutral, get centered.
And shift side to side. Just a small sway of your weight
from the right foot to the left, back and forth.
Or from the outer edge of the foot towards the inner arches.
Notice what arises in your awareness with this small movement.
Come back to center, and focus your energy again on noticing the connection between your feet and the earth.
The sensations of your lower body, your thighs, knees, calves, shins,
heels, inner arches and ankles, the soles of your feet and your toes.
Maintain this awareness of your felt sense of the body
as you slowly open your eyes.
Still standing, for a few cycles of breath,
as you take in the information of the body
In spite of the distractions of all that you see.
As you are ready, with body awareness, begin slowly walking forward.
Take as much time as you can with each movement, and each part of every movement
Notice all the detail you can.
The shift of your weight forward.
The shift from heel towards toes
The lift of the heel
The lift of the foot
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