Written by:

Updated on:

January 16, 2024

Many of us spend too much time ‘up in our heads’, feeling stressed, anxious, and ungrounded. By reconnecting with the body through mindful movement, we ground our energy and experience ease and support.

This walking meditation script is a perfect practice for deep grounding. It can help the practitioner to feel rooted, supported, and deeply connected to the present moment. It brings us back into our physical body, which can calm and quiet the mind.

This walking script is a wonderful practice that mindfulness teachers can use to introduce movement meditation to their students. It can also be explored for one’s personal practice. Keep reading to discover ways that you can incorporate this guided walking meditation into your personal or professional practice.

  • Practice Time: 10 minutes +
  • Purpose: Mindful Movement, Grounding, Awareness
  • May Help With: Support, Presence, Reduced Stress
  • Practice Level: Beginner
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Here’s a Sample of the “A Walking Meditation Script for Deep Grounding” 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.

walking meditation script, A Walking Meditation Script for Deep Grounding

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

How to Use the Walking Meditation Script

This guided walking meditation is an excellent practice to use both personally and professionally. Once we are familiar with the instructions, it is an easy practice to guide off-script.

Consider the following ways of using this walking meditation script, both personally and as a mindfulness teacher:

  • Record this walking meditation script and play it back to yourself as you practice it. 
  • Host a meditation workshop or retreat. Use this walking script to show your students that meditation can also involve movement.
  • Lead an outdoor meditation class. Guide your students through this walking meditation in a safe outdoor space to help them connect with the earth.
  • Host a mindful walking challenge and provide a recording of this script for your participants.

Conclusion

Mindfulness does not only happen in stillness. In fact, bringing mindfulness to movement is an excellent way to deepen our practice. Use this walking meditation script to ground your energy and feel supported by the earth - or to help others experience these profound benefits. And as Thich Nhat Hanh has said: “Walk as if you are kissing the Earth with your feet.”

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]