Many of us spend too much time ‘up in our heads’, feeling stressed, anxious, and ungrounded. Reconnecting with the body through mindful movement can help us feel at ease and supported.
This walking meditation script is a practice for deep grounding. It can help you feel rooted, supported, and connected to the present moment. It brings us back into our physical body, which can calm and quiet the mind.
Mindfulness teachers can use this walking script to introduce movement meditation to their students, and it can also be explored as a personal practice. Below are ways to bring this guided walking meditation into your personal or professional work.
- Practice Time: 10 minutes +
- Purpose: Mindful Movement, Grounding, Awareness
- May Help With: Support, Presence, Reduced Stress
- Practice Level: Beginner
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. You might 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
How to Use the Walking Meditation Script
You can use this guided walking meditation 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. Bringing mindfulness to movement is a good way to deepen our practice. Use this walking meditation script to feel grounded and supported by the earth – or to help others experience the same. And as Thich Nhat Hanh has said: “Walk as if you are kissing the Earth with your feet.”
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