Walking meditation (6 min)

Hi, I'm Dana Taft And let's go on a journey of a walking meditation. Incorporating a walking meditation

into the middle of your day will help you regain focus and reduce stress. [MUSIC PLAYING]

Wherever you are, pause in your day, and release anything that might be binding, whether that's your shoes, a belt, or anything

on the top of your head. Take that off, and come to a standing posture. For this walking meditation, you can be indoors,

or you may find yourself outdoors. For this practice, be intentional with each step,

grounding down from your heels all the way to your toes. Do not be concerned with the distance that you are taking,

but rather, the journey you are going on. Let us begin.

Let the crown of your head lift, so that your gaze is forward. And as you walk, you have the opportunity to focus.

Let this meditation be a meditation focusing on the here and now.

How does your foot feel right here, right now?

How do your legs feel? [MUSIC PLAYING]

With each step, bring your attention.

How do your hips feel? [MUSIC PLAYING]

Journey up your body and notice how does your back feel.

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With your arms relaxed, how do your arms feel?

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With that awareness, let your focus now turn to gratitude.

[MUSIC PLAYING] Gratitude for each step.

[MUSIC PLAYING] Where your foot touches the Earth.

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Gratitude for the strength in each leg. [MUSIC PLAYING]

Gratitude for your hips, and all they can bear.

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Gratitude for your strong back. [MUSIC PLAYING]

Gratitude for the arms, and the balance they bring you. [MUSIC PLAYING]

From that space of gratitude, as you walk,

imagine how you can extend that gratitude to those around you. [MUSIC PLAYING]

To the person ahead. [MUSIC PLAYING]

To the person behind. [MUSIC PLAYING]

Allow that gratitude to extend beyond the people to the place.

[MUSIC PLAYING] The very footprint that you are able to walk on.

[MUSIC PLAYING] Pause on your walk with eyes wide open.

Take a nice inhale and exhale. [MUSIC PLAYING]

Again, like that, fill up, empty completely. [MUSIC PLAYING]

Namaste. [MUSIC PLAYING]