A Walking Meditation Script for Deep Grounding

For this meditation, discover a quiet place indoors where there’s space to walk in small circles, or select a path or quiet open space outdoors.

We’ll begin standing. Close your eyes together with your feet hips width distance apart, and your arms hanging loose by your sides.

Wherever you might be, root your feet to the bottom, and feel the opposing energy that transfers
from the earth, up through your spine and out through the crown of your head.

Notice how the more you press down into the earth, the taller you’re feeling

Let breath awareness guide your attention in towards your body. Focus on the connection
between your feet and the bottom, and sensation in your legs and low body.

Spend a number of cycles of breath here, simply noticing what’s.
Where the body is. How the body feels.

With your eyes still closed, slowly shift forwards and backwards a number of times out of your heels to the balls of your feet.

Notice what arises in your awareness with this small movement.
Then return to neutral, get centered.

And shift side to side. Just a small sway of your weight
from the best foot to the left, forwards and backwards.

Or from the periphery of the foot towards the inner arches.
Notice what arises in your awareness with this small movement.

Come back to center, and focus your energy again on noticing the connection between your feet and the earth.

The sensations of your lower body, your thighs, knees, calves, shins,
heels, inner arches and ankles, the soles of your feet and your toes.

Maintain this awareness of your felt sense of the body
as you slowly open your eyes.

Still standing, for a number of cycles of breath,
as you’re taking in the data of the body
In spite of the distractions of all that you just see.

As you might be ready, with body awareness, begin slowly walking forward.

Take as much time as you possibly can with each movement, and every a part of every movement

Notice all of the detail you possibly can.
The shift of your weight forward.
The shift from heel towards toes
The lift of the heel
The lift of the foot