It is easy to follow. The audio productions on this site are for personal use only and may not be redistributed or republished without written permission. Begin by standing at one end of this “walking path,” with your feet firmly planted on the ground. When we walk like this, with our breath, we bring our body and our mind back together. You can close your eyes and let your imagination fill in all the details as you are guided down the path. 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. Enjoy a little peace of mind on your path toward your destination. Take a deep breath through your nose, hold it for just a moment and then exhale deeply. Shake your right leg gently, shaking out the tension. The sun is shining, the birds are singing, you feel totally safe, totally calm and totally at peace. The practice, also known as bhramana pranayama, is easy to do. Separate your lips slightly and then close them. Allow this rhythm to sooth and relax you. Breathe slowly, deeply, and naturally as you do a few gentle stretches. You see rabbits and squirrels romping and playing. We’ll begin standing. Invite a sense of calm and steadiness with each breath. You are no longer trapped like a bald saffron-robed monk in a high tower of a Himalayan monastery. Then she gently closes her eyes, opens them again for one last look at you, turns around and slowly walks back into the forest. Try Walking Meditation On Your Own With These 6 Simple Steps. 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. Enjoy a little peace of mind on the path toward your destination. Feel you buttocks as they sink into the mat. *Please note: This script is for personal use only. She is so calm and assured in your presence that even her ears are still. The path may look familiar to you, or it may be somewhere you have never been. The pool is being fed from a stream cascading down a small rocky slope. Walking meditation can be practiced at any number of different speeds, and that gives it lots of applications in daily living. You are aware of small animals around you. The cool breeze from the forest is inviting you to enter. eval(ez_write_tag([[336,280],'innerhealthstudio_com-banner-1','ezslot_7',361,'0','0']));Continue the relaxing walk. Whenever it does, you If you’re indoors, it’s preferable to have an unobstructed area that’s at least 10 slow walking paces long. This visualization meditation script will help you relax and energize your body by visualizing beautiful parts of nature. And continue the deep breathing – in and out through your nose. And so you step into the forest. Movement Meditation – Which is a meditation involving physical movements such as walking, yoga, etc.. Count your steps as each foot touches the ground. Shake your left leg. Feel it as it bathes each and every one of your vertebrae. You can meditate as you walk by focusing your attention again on your footsteps. Your message from the forest has been integrated into your being. And so it is. Let your elbows relax. It cradles your body and holds you steady. Feel your ankles become warm and relaxed. Feel a soft golden glow begin to enter your feet. Let your forehead relax. © 2008 - 2018 Inner Health Studio 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. And now you have returned to complete consciousness. This means that you shouldn’t feel like you’re in a hurry. 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. 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. Unauthorized duplication or distribution of this content is strictly prohibited. You walk to the largest of the rocks and take a seat on it. Awareness of your body. You open your eyes and, standing about 6 feet from you is a beautiful doe, her limpid brown eyes resting on you. Focus on your rhythm. 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. 2) Zen Walking Meditation (Kinhin) Stand up straight with your back upright but not stiff. intention - turn to face in the other direction. After a while, you can practice your dedicated walking meditation practice a little more quickly. Turn your attention now to your surroundings. Feel your limbs moving. Here in the clearing, there are some rocks where you can sit. Hear the sounds of your footsteps. When you were about a year old, you began to walk with tottering steps. Take one deep slow mindful breath – in and out. Keep your legs straight and bend forward. With each breath you take, let your lungs be filled with that warm golden light. Place it just above your belly button. 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. Life is a journey. Let your kneecaps relax. 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. If you find it useful, you can count steps up to 10, and then start back at one again. Meditation Script #1: Ease Tension and Calm Your Mind. “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 … Though Zen Walking Meditation is usually practised in a garden, it doesn’t have to be. Walking meditation involves bringing yourself into a meditative state while moving through an area. 12 or 14 feet in length is adequate. Real people tell their stories of how meditation benefited their lives. Let it fill you feet with warmth and relaxation. Return from A Relaxing Walk to Relaxation Scripts Back to Inner Health Studio Home. And you are so in awe of her presence that your gaze cannot leave hers. Our body and our mind are two aspects of the same reality. Please see these frequently asked questions for details. Their sounds are gentle and sweet. Script for Walking Meditation The zen-based meditation technique provides a surprisingly deep meditative state if the leader walks slowly enough. Notice the environment around you... the surface you are walking on.... the temperature.... the colors..... sounds..... smells.... enjoy your surroundings..... enjoy this relaxing walk. And feel it expand. Copyright Notice: You may not make recordings or reproduce anything from this website, except for your personal, private use. Face forward again. It is as if they are encouraging you to take a few more steps into their home. Now feel that soft golden light begin to move up into your ankles. In a few moments, you begin to sense the gentle presence of another being in front of you. Let the warmth fill your knees. Let the muscles on top of the shins just relax. Stretch out your legs and let your arms fall gently alongside your body, palms up. She is completely at ease and so are you. Keep all physical movements gentle, smooth, and relaxed. Feel your neck and throat begin to relax. 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. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. Raise your arms out to the sides at shoulder height. And you let the gentle voice of the water call you on. The rocks are warm from the sun as its rays make their way down from the opening in treetops. Life is a journey. Focus your attention on the rhythm of your steps. 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. Place your hands on your knees. 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. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. 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). Feel the stretch in the back of your legs. For some minutes you sit enthralled by this gentle creature just looking at you as if she loves you. 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. 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. In fact, we can easily go from mindful walking to mindful running, a wonderful practice in its own right. 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. Open your heart now and receive her message. You are the loving awareness that is tuning in. Not too slow.... but not rushing either. 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. Feel the warm golden light fill each finger. Zen Walking meditation technique is an exercise which you can practice without losing time. You begin to notice your surroundings. Swallow gently and feel your throat open. This is a calming and relaxing rhythm.... just listening to this repeated beat. In fact, walking meditation is often recommended for meditators who have a problem with the hindrance of dullness. Materials are for personal use and may not be recorded or distributed without written permission. Walking Meditation for Kids. 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. Somehow you become aware of the message and are ready to receive it from her. Walk 10-15 steps along the lane you’ve chosen, and then pause and breathe for as long as you like. Notice all the repeated rhythms... footsteps... heartbeat... breathing.... this smooth cycle of rhythms that allows you to proceed forward at a leisurely walk. Continuous motion. All around you, you can hear birds calling to one another. Enjoy the movement of your body. Let those muscles relax. You sit for a moment longer simply integrating into your being the message she brought you. Life is a journey. Repeat this throughout your walk, step by step, block by block, or mile by mile. Relax your jaw. It forces the meditators to concentrate deeply in order to avoid stepping on the person in front of him or her. The slight vibration when your foot lands on the ground serves to increase your relaxation and help you feel calm and energized. Start your steps. You cannot use this script to create your own recordings or videos. Feel it fill the palm of each hand. And now let the warm golden light fill your abdomen. Allow that little space between your eyebrows to relax. 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. Ensure that you have suitable clothing for the weather and are wearing supportive footwear. Meditation is a deep listening with the body, heart and mind to find a graciousness, wisdom, and ease amidst all the change around us. With teach step you take, you find yourself coming back into your conscious awareness of the room around you. 1. All our relaxation music and guided meditations are 20% off until Dec 24. 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. Traditional walking meditation requires you to walk back and forth, … Take a deep breath into that ball of golden light. 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. And you just sit here for a few minutes in silence, listening to the sounds of the forest and the water all around you. The peace in the forest is total. And now let your mind move to your hands. 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. Walking meditation is first and foremost a practice to bring body and mind together peacefully. Walking meditation can take many forms, mine is simply walking briskly while being aware of the sounds and sights that nature offers. Let the top of your head relax. 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. Close your eyes with your feet hips width distance apart, and your arms hanging loose by your sides. Let your hips relax. Feel the warmth from the ball of light. You feel the floor under your body. The motion is very relaxing. Return to centre. All right everyone. Let your mind become aware of your feet. Let your hands rest easily, … Throughout this exercise, monitor your body. Let your shoulder blades relax and ease their way into the mat. Imagine that you are standing on a path at the edge of a small forest. If you’re in a small space, as you reach ten, pause, and with intention, choose a … As the pool is filled to overflowing, the water leaves the pool on the other side and continues its journey back into the forest. First we start with a short muscle relaxation exercise which can be found here Progressive Muscle Relaxation script . Walk at whatever pace is comfortable for you. Your eyes are closed and your heart is full of joy. Feel the back of your thighs just sinking into the mat beneath you. No longer trapped like a bald saffron-robed monk in a few weeks of practice, also known bhramana... In touch with your physical body meditation involving physical movements gentle, smooth, and as... 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