Relaxing & Empowering Mindfulness Meditation + Guided Meditation
Life Creation: Guided Meditation & Applied Law Of Attraction
Mindfulness Meditation: How To Meditate And Refine Your Mind In Order To Live And Create More Mindfully
Guided Meditation: Relaxation Story–Soothing Beach
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New Year’s Resolutions 2015:
Create Love In Your Life:
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Walking meditation can be done with eyes open or closed. If your eyes are open, don’t pay much attention to what you are seeing. If your eyes are closed, make sure you have some space to walk and nothing in the way that you might trip over or bump into. You take very small steps, beginning somewhat quickly to match the pace of your mind and your anxiety and soon, and you gradually slow down the pace of your walking as you get more into the meditation, and as your mind slows down, until it is as though you are walking in extremely slow motion.
The meditation, itself, consists of focusing your attention on the movements of the muscles in your legs and your feet and the contact between your feet and the ground as your feet roll along the ground, heel first and then toes and then other heel and then other toes, and so on, weight shifting from one foot to the other as you walk, and from heels to toes. Maybe the ground is cold, maybe it is smooth. Notice the sensations of the movements of your feet and the feeling of the movements of your legs and the feeling of your shifting weight and the change of the parts of your feet that are in contact with the ground.
And whenever you notice your mind wandering, whenever you notice that you are thinking about other things, just bring your attention back to the sensations of the movements of your feet without judgment, without thinking to yourself that you are doing it wrong or that you aren’t succeeding in meditating. Ultimately, the meditation is occurring when you are noticing your mind wandering and bringing it non-judgmentally back to your point of focus, which in this case is the movements of your feet and the sensations of walking.
This form of meditation is useful to begin with (as before you sit down and focus on your breath), because it allows you to gradually slow down your mind very effectively. You just keep walking until your mind slows down, and until your anxiety and your stress and your anger and so on slowly melt away. Walking meditation is much more effective for this reason when you are overly anxious or stressed or angry and your mind and emotions are racing, because then trying to sit down and focus on your breath is too sudden an attempted change, and your breath is likely not active and interesting enough to keep your attention when you are very unfocused. But the sensations of the movements of walking are numerous and constantly shifting and changing and so they will likely do a much better job of keeping your attention.
As you walk more slowly, your heart beats more slowly, and you breathe more slowly, and your whole body slows down, so your mind slows down as well. You may find that this meditation is particularly effective because it shifts the focus of your consciousness down out of your head and emotions and into your body and the world around you, getting you more grounded in this world as it actually is in the present moment.