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Mindful walking with attention [walking meditation script]

Mindful walking with attention [walking meditation script]

Mindful walking, or walking with attention, ensures, among other things, that you are taken out of the habit of always being in a hurry. Too often, we degrade walking to just a means to an end: to get somewhere. With this exercise we bring depth and richness to the walking itself. Read along for the script…

Walking Meditation – The Exercise for Mindful Walking

  1. First, feel your body while standing still. Feel the connection of your body with the ground. Become aware of your surroundings. Take in the view, the smells, the sounds, tastes and other stimuli. When they are there, you also notice thoughts or emotions and let them be as they are.
  2. Feel your breath flow in and out of your body. You don’t have to change it. Just let it be as it is.
  3. Shift your weight to your right foot and start lifting your left foot. Place it forward and put it back on the ground.
  4. Now shift your weight to your left foot and start lifting your right foot. Place it forward and put it back on the ground.
  5. Shift the weight to your right foot and start lifting your left foot. Place it forward and put it back on the ground.
  6. Keep walking… With mindful walking… With slow walking. And pay attention to the feelings at the bottom of your feet, as every part of your foot, from your ankles to your toes, touches the ground.
  7. Lift, move, drop. Lift, move, drop …
  8. Notice how the body moves as you walk.
  9. Walk with awareness, one step at a time.
  10. Every step and every breath can be filled with peace, joy and tranquility.
  11. When it is time to make a turn, maintain your flow of mindfulness, and bring your awareness into the process of making the turn. Slowly and with attention to every movement necessary to make the turn.
  12. Continue your path, one step at a time.
  13. Lift, move, drop. Lift, move, drop …
  14. Find a rhythm that suits you. A rhythm that suits your body and your balance.
  15. Also pay attention to the following things …
  16. Can I also distinguish between the bottoms of the feet, the sides, the tops, the heels and ankles?
  17. What do I notice in how my foot unwinds?
  18. And what do I notice how my foot pushes off?
  19. The internal movement of my foot: the bones, tendons, muscles, tissue …
  20. The feeling of the sol or the shoe on the foot …
  21. The movement from left to right …
  22. The rhythm, the tempo …
  23. Other feelings / sensations, such as temperature, stimuli, etc.
  24. The balance…
  25. Excitement or relaxation …
  26. And as you move you can feel your body. Notice your head, resting on your shoulders. Your arms and hands, your torso, your legs … Notice how they move you, step by step.
  27. If they are there, notice the thoughts and let them be. Return your focus to the experience of walking. Lift, move, drop …
  28. Notice your breathing as it has taken on a certain rhythm. A rhythm that fits your walking pace, step by step. You don’t have to change your breath, but you might find that it has changed without even noticing.
  29. Keep walking, making sure to notice every movement that comes with making a turn. Step-by-step.
  30. When you have reached your end point, or when you feel that you are done with the exercise, you can stay calm and notice the nice, not so nice and neutral stimuli in your body. Bring awareness to your breath. Notice the calm and stillness when a movement, and the exercise as a whole, stops.

Do not let your feet fall down, but put them down in a controlled and completely relaxed way.

Also use this walking meditation guidance

Appreciate the time you spent today practicing mindfulness while walking. Remember, the core of the exercise is to take conscious steps: to make walking not a means to an end. It doesn’t have to be constant but slow after a while. You can also walk mindfully at a normal walking pace. As long as you keep the properties and mindful energy of mindful walking.

About The Author


Hello! Thanks for reading these articles. My intention is to make happiness as simple and clear as posssible. By the way, excuse my English. I am not a native English speaker since I live in Amsterdam. Much appreciated if you use the comments to make suggestions on my grammar. See ya in another blogpost!