Walking meditation prompt

Plan for at least 10 minutes for this exercise: Can you go to a park, a spot in a yard, or even a shaded area near you? 

Begin your mindfulness practice outside, in a comforting spot and a view that you won’t grow tired of. If you can take your shoes off so you can feel the ground beneath you, and not be harmed, even better! 

Walk slowly. Let your feet move at a pace that helps you become aware of your body. Each step, notice your gait, notice your toes, heels, arch of the foot. Notice the sensation of the grass or soft ground beneath your feet. 

Breathe as you walk, pace your breath to each step, front-back, front-back—inhale, exhale.

Find a destination: Walk as if you are walking toward something, in order to leave behind a mindset or space in your heart that is difficult, contentious, or heavy. As you walk, recall that heavy thing. When you get to your destination, leave that difficult thing behind. Turn your back away from it and pray that God will help you leave it behind in that space. 

After you have left that difficult thing in your mind, continue walking.  As you walk, notice how the light of the sky, the colors of the greens of the grass or leaves brighten your vision. Feel the lightness of this journey. Walk toward the light.

Let grace enter in this space, may rest be your guide, may your mind be cleared of anxieties each step you take.

 Pause for a moment to touch a tree, or feel a flower or the grass. Touch with intention. Feel the texture of this nature-made object. Breathe in its essence. Receive this as a gift and a practice of understanding your place in this world–the eco-system of nature, of God’s gift, of God’s grace.

Again, inhale into this space.

Reflect on what you are feeling and experiencing thus far.

Enjoy the moment.

As you walk back, recall what you saw, note in your mind what you felt, what you touched, and how you moved.

Seal in this moment in your mind with a last few breaths. Breathe deeply, take three deep breaths in and out.

Picture your experience as a gift you received. Deposit that gift in your mind, heart, soul.

Bring with you these gifts, acknowledge them and see the humanity and grace within you.

Walking prompts by Regina Chow Trammel, PhD, LCSW