The practice, also known as bhramana pranayama, is easy to do. And you will take that message with you back into your daily life. Take a deep breath through your nose, hold it for just a moment and then exhale deeply. The rocks are warm from the sun as its rays make their way down from the opening in treetops. Before you begin walking, pause again to collect and center yourself. My teacher, Ajahn Chah, used to recommend doing an all-night meditation vigil once a week. Start your steps. If you’re in a small space, as you reach ten, pause, and with intention, choose a … Feel your neck and throat begin to relax. Though Zen Walking Meditation is usually practised in a garden, it doesn’t have to be. The pool is being fed from a stream cascading down a small rocky slope. You can close your eyes and let your imagination fill in all the details as you are guided down the path. You can tell that the water is gentle and you walk in the direction of the sound. Focus your attention on the rhythm of your steps. This means that you shouldn’t feel like you’re in a hurry. Notice the slight weight shifts that allow you to walk. Hold this stretch. Throughout this exercise, monitor your body. 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. The peace in the forest is total. 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. Try Walking Meditation On Your Own With These 6 Simple Steps. First we start with a short muscle relaxation exercise which can be found here Progressive Muscle Relaxation script . … 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. 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. Count your steps as each foot touches the ground. You begin to notice your surroundings. We’ll begin standing. And now feel that soft golden light move into your knees. After a while, you can practice your dedicated walking meditation practice a little more quickly. 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. Now we move into the meditation itself. Feel a ball of golden light filling your abdominal area. Let your tongue drop into a relaxed position. Let those muscles relax. You are aware of small animals around you. It is as if the rock were just made for you to sit on. You slowly move your hands and feet. You see rabbits and squirrels romping and playing. Now let the warm golden light move into your hip joints. It is as if they are encouraging you to take a few more steps into their home. There, of course, we abandon the lane, as we can certainly do for long-distance and faster formal walks. Feel the warmth begin to move up into your thighs. Notice the ever-repeating pattern of your steps. As you begin, walk at a natural pace. The path is clear and broad. Real people tell their stories of how meditation benefited their lives. Walking Meditation Script Standing/Start So, to begin this period of walking meditation, first of all let’s simply stand. However you may read this script aloud in classes or to clients. If you find it useful, you can count steps up to 10, and then start back at one again. Life is a journey. For more meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts. Walking meditation is first and foremost a practice to bring body and mind together peacefully. Royalty free licenses for some music may be obtained from www.enlightenedaudio.com. Become aware of the slight lift of the small of your back from the floor. *Please note: This script is for personal use only. If you are looking for scripts to record, please visit our Royalty Free Meditation Scripts page. And feel it expand. 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. Separate your lips slightly and then close them. Raise your arms above your head as you breathe in again... and lower your arms as you exhale. A Walk Through the Forest. Your heart is filled to overflowing with the love you are feeling in her message. Feel your calves as they sink more deeply into the mat beneath you. Let the warmth fill your knees. Breathe slowly, deeply, and naturally as you do a few gentle stretches. 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. Repeat this throughout your walk, step by step, block by block, or mile by mile. Just stand on the spot, being aware of your weight being transferred through the soles of your feet into the earth. It forces the meditators to concentrate deeply in order to avoid stepping on the person in front of him or her. 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. She stands there for a few moments longer. Feel the sensation of your feet in contact with the ground. And so it is. 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. © 2008 - 2018 Inner Health Studio The motion is very relaxing. Invite a sense of calm and steadiness with each breath. ALL RIGHTS RESERVED. Balancing is a challenge in slow-walking meditation. The audio productions on this site are for personal use only and may not be redistributed or republished without written permission. Curl the thumb of your left hand in and wrap your fingers around it. This script will take you down a path through a forest. And so you step into the forest. She is so calm and assured in your presence that even her ears are still. Let the top of your head relax. Then, when you’re … Hear the sounds of your footsteps. And now let the warm golden light fill your abdomen. In this script, I will describe going outside for a walk, but you may walk indoors or outdoors. Life is a journey. 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. Gently stretch any areas that feel especially tense. Let your ears relax. And you just sit here for a few minutes in silence, listening to the sounds of the forest and the water all around you. Materials are for personal use and may not be recorded or distributed without written permission. 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. Walking meditation can take many forms, mine is simply walking briskly while being aware of the sounds and sights that nature offers. Return to Guided Meditation Script Central. The slight vibration when your foot lands on the ground serves to increase your relaxation and help you feel calm and energized. Stop or ease up if you experience pain or discomfort. intention - turn to face in the other direction. Continuous motion. Let the big muscles in your thighs relax. Walk comfortably. Let your shoulder blades relax and ease their way into the mat. Feel you buttocks as they sink into the mat. Their sounds are gentle and sweet. You sit for a moment longer simply integrating into your being the message she brought you. Place your hands on your knees. 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 the muscles in your ankles relax. Your message from the forest has been integrated into your being. Unauthorized duplication or distribution of this content is strictly prohibited. Shortly, in front of you opens a little clearing in the forest and in the middle of the clearing is a small pool. However, after a few weeks of practice, you will be able to step solidly, in peace and comfort. Imagine that you are standing on a path at the edge of a small forest. Let your elbows relax. You cannot use this script to create your own recordings or videos. In a few moments, you begin to sense the gentle presence of another being in front of you. Feel your ankles become warm and relaxed. She is completely at ease and so are you. Walking meditation involves bringing yourself into a meditative state while moving through an area. As you walk, you can feel the leaves under your feet and the small branches and roots on the ground. The most optimal way to prepare for a guided visualization meditation is to adjust this session to the time you have available. Enjoy a little peace of mind on the path toward your destination. Notice the environment around you... the surface you are walking on.... the temperature.... the colors..... sounds..... smells.... enjoy your surroundings..... enjoy this relaxing walk. As you walk on, you begin to hear the sound of running water. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. Somehow you become aware of the message and are ready to receive it from her. The cool breeze from the forest is inviting you to enter. Feel the back of your knees relax. And continue the deep breathing – in and out through your nose. And now that you’re completely relaxed, I invite you to join me on a journey. Feel it fill the palm of each hand. One part contacts the earth while the other part is in the air. All around you, you can hear birds calling to one another. If … You are no longer trapped like a bald saffron-robed monk in a high tower of a Himalayan monastery. 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