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Walking Meditation


As you join the trees, take a moment to scan your body and your mind.

Take a slow, deep breath.

Feel the soles of your feet touching the ground.

Feel the movement of your muscles, the strength propelling your body forward.

The constant balancing and rebalancing.

Notice any areas of stiffness or pain in the body.

Take a deep breath in through your nose, slowly.

Exhale fully through the mouth.

Imagine breathing in nature’s healing energy

And as you breathe out, let go of any tension.


Become aware of your present mental and emotional state.

How are you feeling?

Where in your body do you experience these feelings?

Take a deep breath in through your nose, slowly.

Exhale fully through the mouth, letting go of any thoughts and feelings.

Allow your attention to remain with your breath, allowing yourself to arrive in the here and now.


Shift your attention to the experience of walking and keep your awareness engaged in this experience.

Be aware of the beginning, middle, and end of your stepping.

Walk as silently as possible.


Allow your awareness to move through every part of your body, noticing the sensations as you walk.

Imagine your body being filled with fresh air, the breath of trees.

As the trees breathe out, you breathe in.

As the trees breathe in, you breathe out.

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