Guided Walking Meditation

Zen(ish) Mommy

There’s nothing better than getting out into nature to invite mindfulness into your life. If you’re in the habit of listening to podcasts while walking outside, then starting a mindful walking practice is a natural next step. Proven benefits of mindful walking include reducing blood pressure, regulating heart rate, producing feelings of overall wellbeing, and more. During today’s conversation, Jessica Nicole talks listeners through a mindful walking practice. While she encourages listeners to try to do this in nature, this practice will also produce benefits on a treadmill. Join us as Jessica helps listeners to bring their attention to the sensations in the body, and the emotions within, to experience yourself fully and without judgment. Thanks for tuning in!
Key Points From This Episode:

• Today’s topic: a mindful walking practice.
• Expert opinion which says that all you need is 30 minutes of walking per day to keep active.
• Benefits of mindful walking include reduced blood pressure, regulated heart rate, feelings of wellbeing, and more.
• How mindful walking improves the awareness practice to quieten the mind.
• A reminder that it’s not about stopping your thoughts.
• Beginning the practice by bringing awareness to the weight of your feet on the earth.
• Bringing awareness to your body’s breathing in a normal, gentle way.
• Noticing your natural gait, the length of your stride, and the surface you are walking on.
• Becoming aware of the different sensations in your feet within your shoes.
• Moving your awareness upward to your ankles, knees, thighs, and hips.
• Relaxing your muscles and observing how that changes the experience of walking.
• Bringing awareness to the spine and sacrum, and upward.
• Paying attention to the belly.
• Relaxing your jaw and your eyes as you take in the world around you.
• Noticing your feelings and allowing them to come and go without attaching onto them.
• Bringing your awareness to your emotional state without labels.
• Experiencing yourself fully without judgment.
• An invitation to keep returning to this meditation.

Tweetables:

“Not only are there physical benefits of walking, but in itself mindful walking can reduce blood pressure, heart rate, reduce our stress, create these feelings of wellbeing, provide better, more restful sleep, and improve our mood.” — Jessica Gershman [0:01:12]

“Whether it's for 30 seconds or 30 minutes, you can take this mindful walking practice with you wherever you go.” — Jessica Gershman [0:01:48]

Links Mentioned in Today’s Episode:

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