Choose a linear space – one where you can walk, get to a spot to stop and then change direction (rather than go in a circle). Let your kneecaps relax. 2. intention - turn to face in the other direction. And you let the gentle voice of the water call you on. Feel the back of your thighs just sinking into the mat beneath you. Keep your legs straight and bend forward. Use of this website is subject to terms and conditions. Enjoy a little peace of mind on your path toward your destination. My teacher, Ajahn Chah, used to recommend doing an all-night meditation vigil once a week. When you’re ready, turn and walk back in the opposite direction to the other end of the lane, where you can pause and breathe again. It is almost as if your feet are a wheel, rolling and rolling. Now feel that soft golden light begin to move up into your ankles. This relaxation script will guide you to take a relaxing walk - not just in your mind, but actually physically walking to relax. Set your intention and quietly say to yourself the following affirmation: “I give thanks for my health and the joys of living and being alive.” Sit in a comfortable position and give yourself permission to relax and unwind for two to ten minutes. Feel it as it bathes each and every one of your vertebrae. Meditation Script #1: Ease Tension and Calm Your Mind. Place your hands on your knees. All around you, you can hear birds calling to one another. *Please note: This script is for personal use only. If time slowed down, you would notice that almost imperceptibly the weight shifts from one part of the wheel to the next, and the next, and the next.... until what was the bottom of the wheel is now the top. Shortly, in front of you opens a little clearing in the forest and in the middle of the clearing is a small pool. You walk to the largest of the rocks and take a seat on it. Take one deep slow mindful breath – in and out. Walking Meditation Script Standing/Start So, to begin this period of walking meditation, first of all let’s simply stand. You can hear the sounds of more birds hidden in the dense canopy of the forest. Lie back on your mat and close your eyes. Materials are for personal use and may not be recorded or distributed without written permission. Imagine that you are standing on a path at the edge of a small forest. Then, when you’re … Please see these frequently asked questions for details. One, two, three, four, one, two, three, four, one, two, three, four, one, two, three, four..... As your attention wanders, direct your focus again to your footsteps.... one, two, three, four.... Continue to focus on your footsteps. The Many Faces of God.com For more meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts. It forces the meditators to concentrate deeply in order to avoid stepping on the person in front of him or her. Though Zen Walking Meditation is usually practised in a garden, it doesn’t have to be. When each foot touches the ground, feel the energy rising all the way from your feet, up through your legs... your hips... body... arms.... all the way to the top of your head. And so it is. And now let the warm golden light fill your abdomen. Their sounds are gentle and sweet. Feel the space there. Instead, you are roaming freely through a beautiful wood with birds singing high in the trees and the sun glistening down through the leaves. Feel the warm golden light fill each finger. Try Walking Meditation On Your Own With These 6 Simple Steps. After a while, you can practice your dedicated walking meditation practice a little more quickly. Copyright Notice: You may not make recordings or reproduce anything from this website, except for your personal, private use. Let your tongue drop into a relaxed position. Somehow you become aware of the message and are ready to receive it from her. In fact, walking meditation is often recommended for meditators who have a problem with the hindrance of dullness. Your heart is filled to overflowing with the love you are feeling in her message. Then she gently closes her eyes, opens them again for one last look at you, turns around and slowly walks back into the forest. In fact, we can easily go from mindful walking to mindful running, a wonderful practice in its own right. Place your hands wherever comfortable: on your belly, behind your back, or at your sides. Invite a sense of calm and steadiness with each breath. Stop or ease up if you experience pain or discomfort. Feel your neck and throat begin to relax. Feel your body becoming energized as your muscles move. Swallow gently and feel your throat open. Feel the sensation of your feet in contact with the ground. Let your hips relax. You cannot use this script to create your own recordings or videos. Count your steps as each foot touches the ground. Shake your left leg. Hold this stretch. First we start with a short muscle relaxation exercise which can be found here Progressive Muscle Relaxation script . This is a calming and relaxing rhythm.... just listening to this repeated beat. Walking meditation can be practiced at any number of different speeds, and that gives it lots of applications in daily living. Meditation Kids Meditation Scripts Walking Meditation Mindfulness For Kids Reiki Meditation Mindfulness Activities Mindfulness Meditation Meditation Rooms Outside Activities For Kids. Curl the thumb of your left hand in and wrap your fingers around it. Walking Meditation for Kids. Hear the sounds of your footsteps. If you’re indoors, it’s preferable to have an unobstructed area that’s at least 10 slow walking paces long. Enjoy a little peace of mind on the path toward your destination. You open your eyes and, standing about 6 feet from you is a beautiful doe, her limpid brown eyes resting on you. meditation scripts. And continue the deep breathing – in and out through your nose. Movement Meditation – Which is a meditation involving physical movements such as walking, yoga, etc.. This means that you shouldn’t feel like you’re in a hurry. For more meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. © 2008 - 2018 Inner Health Studio You can meditate as you walk by focusing your attention again on your footsteps. Walking meditation is first and foremost a practice to bring body and mind together peacefully. And you are so in awe of her presence that your gaze cannot leave hers. Let it fill you feet with warmth and relaxation. The sun is shining, the birds are singing, you feel totally safe, totally calm and totally at peace. Traditional Walking Meditation. Let your mind become aware of your feet. Let your elbows relax. Notice the environment around you... the surface you are walking on.... the temperature.... the colors..... sounds..... smells.... enjoy your surroundings..... enjoy this relaxing walk. If you’re in a small space, as you reach ten, pause, and with intention, choose a … Walk at whatever pace is comfortable for you. eval(ez_write_tag([[336,280],'innerhealthstudio_com-medrectangle-4','ezslot_3',341,'0','0']));Standing still in one place, take a deep breath in... and exhale. Keep your arms straight out beside you, now turn your body slightly at the waist to look to the right. Notice all the repeated rhythms... footsteps... heartbeat... breathing.... this smooth cycle of rhythms that allows you to proceed forward at a leisurely walk. If … Take a deep breath through your nose, hold it for just a moment and then exhale deeply. It is as if the rock were just made for you to sit on. Now we move into the meditation itself. You feel the floor under your body. The pool is being fed from a stream cascading down a small rocky slope. Feel you buttocks as they sink into the mat. Take a deep breath into that ball of golden light. The content of this website, including all music, all text, all downloads, all music samples and all other material are owned or controlled by, Return to Guided Meditation Script Central. Walk 10-15 steps along the lane you’ve chosen, and then pause and breathe for as long as you like. You can tell that the water is gentle and you walk in the direction of the sound. This visualization meditation script will help you relax and energize your body by visualizing beautiful parts of nature. When you were about a year old, you began to walk with tottering steps. Not too slow.... but not rushing either. About 1 step every 2-3 seconds. All right everyone. 2) Zen Walking Meditation (Kinhin) Stand up straight with your back upright but not stiff. As you walk, you can feel the leaves under your feet and the small branches and roots on the ground. Let your eyes relax. The path is clear and broad. Awareness of your body. meditation/640172 Walking Meditation: Variations We arrive with each step, walking in order to walk, with full moment-to-moment awareness… Formal Walking Meditation (indoors) Pacing off 10 or 20 steps, or walking together with others in a circle: Taking one step with the in-breath, one step with the out-breath. For some minutes you sit enthralled by this gentle creature just looking at you as if she loves you. And so you step into the forest. However, after a few weeks of practice, you will be able to step solidly, in peace and comfort. Walking meditation is learning to walk again with ease. Turn your attention now to your surroundings. Place it just above your belly button. Allow that little space between your eyebrows to relax. Now let the warm golden light move into your hip joints. Begin by standing at one end of this “walking path,” with your feet firmly planted on the ground. One part contacts the earth while the other part is in the air. Feel it fill the palm of each hand. Let the muscles in your ankles relax. The content of this website, including all music, all text, all downloads, all music samples and all other material are owned or controlled by Spire Audio or their content and technology providers. Feel your feet touching the ground and let your weight distribute evenly. Return to centre. 12 or 14 feet in length is adequate. You are aware of small animals around you. Let the big muscles in your thighs relax. Use that rhythm — the soles of the feet touching the ground — as your base of awareness, a place you can mentally come back to when the mind wanders off. Walking meditation is a simple but extremely effective meditation practice that can help you to calm your mind, increase your energy, and improve your physical health, all at the same time. FAQ'S    |    Site Search    |     Disclaimer    |     Privacy Policy     |     Contact Us, Copyright © 2009-2020 www.The-Guided-Meditation-Site.com. eval(ez_write_tag([[336,280],'innerhealthstudio_com-box-4','ezslot_5',261,'0','0']));Now lower your arms, and shake them gently to shake out the tension. She is so calm and assured in your presence that even her ears are still. Let those muscles relax. Unauthorized duplication or distribution of this content is strictly prohibited. However you may read this script aloud in classes or to clients. You are the loving awareness that is tuning in. Let the warmth fill your knees. Separate your lips slightly and then close them. … If you have the time and opportunity, take a pause before you begin and gather your awareness into your body. Feel your ankles become warm and relaxed. You can close your eyes and let your imagination fill in all the details as you are guided down the path. Now turn at the waist to face slightly to the left. The motion is very relaxing. In this script, I will describe going outside for a walk, but you may walk indoors or outdoors. Let the light move into your upper arms and shoulders. The slight vibration when your foot lands on the ground serves to increase your relaxation and help you feel calm and energized. It seems that she has brought a message for you and across the space between the two of you she is sending you that message. And feel it expand. I prefer a bit of a slower pace for my dedicated walking meditation practice, but you can choose to walk at a completely normal everyday pace. Close your eyes with your feet hips width distance apart, and your arms hanging loose by your sides. Walking Meditation Instructions Begin by standing still and taking a moment to get in touch with your physical body. And you will take that message with you back into your daily life. Feel the warm golden light as it fills your entire head and face. Feel the warmth begin to move up into your thighs. Let the top of your head relax. This guided meditation script takes the listener on a soothing mind journey. The path may look familiar to you, or it may be somewhere you have never been. Focus your attention on the rhythm of your steps. If you are on your way to work and know a safe route away from roads, you can leave ten to twenty minutes early and practice Zen Walking Meditation on the way to work. You begin to notice your surroundings. I'll end this script now, but you can continue to enjoy this relaxing walk for as long as you wish, feeling alert, refreshed, relaxed, and invigorated. Let your ears relax. Let your hands rest easily, … Your message from the forest has been integrated into your being. Your legs feel strong, supporting the weight of your body. Enjoy the movement of your body. Breathe slowly, deeply, and naturally as you do a few gentle stretches. And now feel that soft golden glow begin to move up into your calves and shins. And now that you’re completely relaxed, I invite you to join me on a journey. Gently stretch any areas that feel especially tense. Walk comfortably. Notice the slight weight shifts that allow you to walk. And you just sit here for a few minutes in silence, listening to the sounds of the forest and the water all around you. Zen Walking meditation technique is an exercise which you can practice without losing time. Try this short, 5 minute mindful walking track by Stop, Breathe & Think, or download the app t o access mindful walking activities anytime, anywhere. And now let your mind move to your hands. Ensure that you have suitable clothing for the weather and are wearing supportive footwear. Just stand on the spot, being aware of your weight being transferred through the soles of your feet into the earth. Whenever it does, you Raise your arms out to the sides at shoulder height. The rocks are warm from the sun as its rays make their way down from the opening in treetops. Our body and our mind are two aspects of the same reality. Become aware of the slight lift of the small of your back from the floor. It is easy to follow. Feel a soft golden glow begin to enter your feet. Script for Walking Meditation The zen-based meditation technique provides a surprisingly deep meditative state if the leader walks slowly enough. We’ll begin standing. As you begin, walk at a natural pace. In this post I’ll give a quick overview of how to do a walking meditation, and then share one of my favorite guided walking meditation scripts by … Feel your calves as they sink more deeply into the mat beneath you. “Nature” covers a broad experience here–I live in a city, so there is traffic, trees, kids on their way to school, bikes, dogs, crossing guards, trash and … Life is a journey. She stands there for a few moments longer. Focused Meditation – Where we commit to paying undivided attention to an object or an imaginary light while meditating and learn how to calm the mind amidst the daily multitasking life. Notice the ever-repeating pattern of your steps. Now, in practicing walking meditation you are learning to walk again. She is completely at ease and so are you. If it helps, you can even close your eyes during these standing pauses, often called “standing meditation.” As you’re walking, it’s quite natural for your mind to wander. Here in the clearing, there are some rocks where you can sit. Life is a journey. Let the warmth drip down from the tops of your thighs and ooze into the backs of your thighs. Life is a journey. With teach step you take, you find yourself coming back into your conscious awareness of the room around you. Feel a ball of golden light filling your abdominal area. Relax your jaw. Let your shoulder blades relax and ease their way into the mat. Let your forehead relax. Stretch further by placing your hands on your shins... reach down all the way to your ankles if you are able. 1. From heel, to the front of your foot, and then transferring to the heel of the other foot, the front of that foot... back to the first foot.... notice these weight shifts. The cool breeze from the forest is inviting you to enter. It feels good to have your feet touching mother earth. So first of all, keep in attention in the soles of your feet, being aware of the alternating patterns of contact and release; being aware of your foot as the heel first makes contact, as your foot rolls forward onto the ball, and then lifts and travels through the air. Royalty free licenses for some music may be obtained from www.enlightenedaudio.com. This guided meditation script takes the listener on a soothing mind journey. It cradles your body and holds you steady. Shake your right leg gently, shaking out the tension. And now feel that soft golden light move into your knees. The most optimal way to prepare for a guided visualization meditation is to adjust this session to the time you have available. Slowly return to an upright position. Raise your arms above your head as you breathe in again... and lower your arms as you exhale. You see rabbits and squirrels romping and playing. One, two, three, four, one, two, three, four, one, two, three, four, one, two, three, four..... As your attention wanders, direct your focus again to your footsteps.... one, two, three, four.... Feel your energy increase with each step. Continuous motion. Your eyes are closed and your heart is full of joy. Feel those muscles expand with the light. You are no longer trapped like a bald saffron-robed monk in a high tower of a Himalayan monastery. Feel the back of your knees relax. If you find it useful, you can count steps up to 10, and then start back at one again. To practice, select a quiet place where you can walk comfortably back and forth, indoors or out, about ten to thirty paces in length. Let the golden light begin to move into your wrists and on up your forearms. Repeat this throughout your walk, step by step, block by block, or mile by mile. And now you have returned to complete consciousness. You slowly move your hands and feet. Let your feet just fall where they naturally want to. And then you rise from your spot on the rock, move gently back onto the path and walk slowly and calmly back to the edge of the forest where you first stepped upon the path. Walking meditation can take many forms, mine is simply walking briskly while being aware of the sounds and sights that nature offers. 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. As the pool is filled to overflowing, the water leaves the pool on the other side and continues its journey back into the forest. ALL RIGHTS RESERVED. Feel the muscles around your knees relax. Focus on your rhythm. Meditation is a deep listening with the body, heart and mind to find a graciousness, wisdom, and ease amidst all the change around us. Guided Imagery Scripts: Free Relaxation Scripts, Visualization Scripts: Free Relaxation Scripts, Free Relaxation Script: Self-Esteem Relaxation, Relaxation to Deal with Anger: Free Relaxation Script. Real people tell their stories of how meditation benefited their lives. Let the light enter your neck. Allow this rhythm to sooth and relax you. A Walk Through the Forest. Feel the sensation of your feet on the ground, and notice how it feels when you shift your weight from one foot to the other. Now let the light move up your spine. Traditional walking meditation requires you to walk back and forth, … Feel your limbs moving. The peace in the forest is total. eval(ez_write_tag([[336,280],'innerhealthstudio_com-banner-1','ezslot_7',361,'0','0']));Continue the relaxing walk. Face forward again. Continue on this relaxing walk. You sit for a moment longer simply integrating into your being the message she brought you. Try walking meditation with your kids this summer. It is as if they are encouraging you to take a few more steps into their home. This script will take you down a path through a forest. Balancing is a challenge in slow-walking meditation. Count your steps as each foot touches the ground. Feel the stretch in the back of your legs. There, of course, we abandon the lane, as we can certainly do for long-distance and faster formal walks. Return from A Relaxing Walk to Relaxation Scripts Back to Inner Health Studio Home. Open your heart now and receive her message. The art of walking meditation is to learn to be aware as you walk, to use the natural movement of walking to cultivate mindfulness and wakeful presence. Being aware of all of the subtle movements that go on in order to keep us balanced and upright. Feel the warm golden light flow up into your chest. The audio productions on this site are for personal use only and may not be redistributed or republished without written permission. When we walk like this, with our breath, we bring our body and our mind back together. No part of the imaginary wheel.... and no part of your feet... remains on the ground for long before transferring the weight to another part of your feet. Before you begin walking, pause again to collect and center yourself. Return to Guided Meditation Script Central. Enter your name and email address to download this meditation script. Stretch out your legs and let your arms fall gently alongside your body, palms up. Let the muscles on top of the shins just relax. Start your steps. The bright sun warms your back as you face the opening in the trees. Keep all physical movements gentle, smooth, and relaxed. As you walk on, you begin to hear the sound of running water. If you are looking for scripts to record, please visit our Royalty Free Meditation Scripts page. Walking meditation involves bringing yourself into a meditative state while moving through an area. The practice, also known as bhramana pranayama, is easy to do. You can walk on the spot, on a treadmill, back and forth in a room, around the block.... take as short or as long a walk as your situation and the weather permit. With each breath you take, let your lungs be filled with that warm golden light. All our relaxation music and guided meditations are 20% off until Dec 24. Feel the warmth from the ball of light. In a few moments, you begin to sense the gentle presence of another being in front of you. Throughout this exercise, monitor your body. 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