30-Minute Walking Meditation to Reduce Anxiety & Clarity | by Elif Hürdoğan & Phil Geelhoed

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Welcome to this walking meditation.

I'm Elif and my name is Phil. And in this walking meditation we're going to experience a beautiful sense of balance and presence. So if you're not walking already, I invite you to walk. This can be in the street, in a park, this can be on a treadmill, or in your garden, at the beach, wherever you may feel like you are right now. And this is an open eyed meditation, so do not close your eyes in this meditation. It's going to be open eyes and keep be aware. You will be aware of your surroundings during this meditation. We will make sure you will be completely aware when you are walking. So let's take a deep breath and notice your pace. And let's walk in this meditation in a rhythm to really synchronize all the different systems in our body. So I will start a beat and I want you to walk feet by feet, step by step on this rhythm. Get into the flow. Maybe it feels uncomfortable at first. Let that be completely okay. This is going to be the rhythm of this meditation. Let's take another deep breath and feel your feet touching the ground. Notice your surroundings and try to not judge anything. And if you can not even label it, just be present with this beat, this walk. Beautiful. Now still with your eyes open, we're not going to close our eyes. In this meditation. I want you to focus fully on your feet and how your feet are moving over the floor, how they are touching the ground, how they are inside your shoes. Maybe if you're wearing shoes. Start to connect your feet with the ground. Notice, zoom in completely on the feeling. Many different muscles and bones that make this possible. Now I want you to take a big breath inside your feet and breathe out. Now when you really start to zoom in on your feet, give them some love. It's such a gift to walk. It's such a gift to move. Your feet are giving you such a beautiful gift of mobility. So give them some love, thank them for the mobility, thank them for the movement. And now slowly move your awareness up to your ankles and see what they are doing. Now they are feeling how they are supporting your body from left to right. Keep on breathing into these areas while we move up to our calves. Can you feel what your calves are doing at this moment? What a brilliant walking mechanism. We are gifted. Now keep on moving. Feel your Knees move up. Feel thighs and your corals. Take a deep breath into that. Move up with your awareness and feel your glutes pushing you forward. You can exaggerate the movement a little bit to really dive into this walking mechanism, into the flow. Notice your hips. Take a big breath into your hips. Beautiful. And now we arrive at our belly. Notice how your belly naturally forms around every step. And it's so good in stabilizing the upper part from the lower part so that your head is so balanced while your feet make so much movement. Now I want you. Now we're here at the belly, I want you to take a big breath in and a big breath out. And from this point on, we're gonna also breathe in a rhythm. Let's first start by breathing in two steps. Inhale two steps. Exhale two steps. So let's start 2 out 2 in, 2 out 2 in, 2 out two. Feel the synchronization of your breath with your steps. Maybe this is kind of fast. You want to slow down a little bit. Try to breathe in four steps. So inhale four steps and exhale four steps. There we go. In two, three, four. Out, two, three, three, four. In, two, three, four. Out, two, three, four. In, 2, 3, 4 and out. Beautiful. Now whatever felt better for you? You can of course freely choose, but choose or the second, the two step or the four step. While we continue in this awareness practice. As we move up in our awareness, we come to our beautiful heart. Can you feel your heart beating just by putting your awareness on this part? Let's give the heart a big thank you for beating me. Maybe you even notice that the heart and the steps are perfectly in coherence with each other. Now in the end, we move up. Notice how your shoulders are moving, how your hands are moving and joining in the rhythm. Relax your shoulders and let them naturally move. We arrive all the way on the top to the head. Let your head completely be in the present. And notice that your head, your heart and your guts are all woken and moving forward in the same rhythm. Notice that your body becomes in sync with every step you take.

And now, to make this beautiful walking.

Meditation.

Even more mindful, we will focus on our five senses one by one. And we start feeling the air touching to the skin. How does it feel that the air touching to your face as you move? Just notice it. Bring your awareness to it. Feel how your skin is touching to your clothes. The most obvious touch you feel right now and the most subtle one. Become very deeply aware of all the touch you feel. How your Feet are touching the ground as you take each step. Now take a deep breath. Feeling all the smell from the environment, from your surroundings. Without judging if it's a good or bad smell. Just becoming aware. Smell the most dominant smell that you can right now. And the most subtle one. With every breath you can feel the smell. Even with more awareness, you become more and more aware of every smell. And now lets bring the awareness to your ears. What are you hearing with those ears? You hear my voice. You hear the rhythm of this meditation. You hear your surroundings. Notice the most dominant sound and most subtle one. Hear what you hear. Bring your awareness to what you hear. And now bring your awareness to your vision. Looking on the surroundings, seeing in front of you as evoke. But also seeing the surroundings, the places that you don't. And focus with your eyes, they are still there. Just bring your awareness to everything that you see. All the colors, the shapes, the buildings or the nature. Wherever you are.

Sam.

Now I want you to feel all of these senses at the same time. As if you just immersed all of them and increased your awareness on all of your senses instantly, simultaneously. Right now, you feel the touch.

You.

Smell the air, you hear the sounds. And you see your surroundings. And feeling all of this, experiencing all of this here and now. You don't have to analyze anything. You just observe. You just experience everything as it is. Feeling consciously, smelling consciously, hearing consciously and seeing consciously. You enhance all of your senses. This helps you to accept experience everything even more vividly than this. Giving you the eyes of a baby, senses of a baby. As if you are seeing, feeling, smelling, hearing everything for the first time, time ever.

Now with the eyes of a child. Child. You just explore your surroundings. You feel your body. You feel all the processes and mechanisms. This day and age, most of us, we just sit behind computers and doing a walk. And especially a conscious walk. We are giving back, giving back to our bodies, moving our fluids. It is so healthy to walk. Now I want to remind you to breathe in a rhythm, to really sink into this walk and let all your systems be one. If you see a tree at this moment, just observe that tree and increase your wonder about that tree. Notice the many different colors. That tree has shades of brown, shades of green. Notice the crispness of the leaves. And wonder how long that tree is already there. Maybe it has seen many generations. Or if you see a building, wander about the building. Increase your gratefulness and your astonishment. That building is built. It started first with a thought, then it became a plan. Architects came and built it, builders came and they stone for Stone created this building. It can be a beautiful building and it can be the most ugly building you ever seen. That doesn't matter for both of them. See that you can cultivate astonishment and wonder for that building, for all the people that made that building happen, and materialize manifest into this world, into your vision. And with that wonder. Try to see everything right now in your peripheral vision. Like that. There is a story around the birds that you may see flying, or the person you may see walking, or the bench that is placed somewhere, or a tree. Wonder about the atmosphere in the sky, the sun and the stars all surrounding us at this moment. Dive into the wonder, the wonder of this present moment. How extremely beautiful is this moment it and while we are ending this meditation, we invite you to keep walking with a sense of astonishment, a sense of love for your body and your mobility, and know that this walk is enhancing your creative abilities, your heart, brain coherence and the complete alignment of your whole system. Thank you for taking a walk with us today. Namaste.

Namaste.

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