Latest / The GLIMPSE Method Podcast: Your Guide to Raising Your Vibration, Spiritual Awakening & Breathwork Practice / 20 Minute Walking Meditation

Transcript

20 Minute Walking Meditation · The GLIMPSE Method Podcast: Your Guide to Raising Your Vibration, Spiritual Awakening & Breathwork Practice

• 0:00
  SPEAKER_00: Welcome to your walking meditation by Glimpse.
• 0:05
  SPEAKER_00: We will start by just getting aware of our surroundings and our body.
• 0:14
  SPEAKER_00: I suggest you do this in a place that you've walked before so you don't have to concentrate too much on your route.
• 0:28
  SPEAKER_00: Some people do this indoors and they just kind of walk back and forth or do a loop or something like that.
• 0:37
  SPEAKER_00: So I will be guiding you, and then there will be moments of silence where music will turn up a little bit.
• 0:46
  SPEAKER_00: But I hope you enjoy it.
• 0:48
  SPEAKER_00: So first of all, let's stand with our feet a little bit apart, maybe hip width distance apart.
• 0:59
  SPEAKER_00: And just feel your feet on the ground.
• 1:07
  SPEAKER_00: Spread your toes out.
• 1:11
  SPEAKER_00: Feel your feet solid, holding you on the ground.
• 1:17
  SPEAKER_00: And then slowly scan your body with your mind.
• 1:25
  SPEAKER_00: Feeling your legs strong beneath you.
• 1:30
  SPEAKER_00: Your hips.
• 1:36
  SPEAKER_00: Your core.
• 1:38
  SPEAKER_00: Maybe tighten your core and then relax it.
• 1:45
  SPEAKER_00: Notice your heart and your lungs.
• 1:51
  SPEAKER_00: Maybe take a deep breath in through your nose.
• 1:57
  SPEAKER_00: And let it out through your mouth.
• 2:03
  SPEAKER_00: Beautiful.
• 2:04
  SPEAKER_00: One more deep breath in.
• 2:09
  SPEAKER_00: And then out through your nose.
• 2:13
  SPEAKER_00: Or your mouth rather.
• 2:19
  SPEAKER_00: Feel your arms, maybe give them a shake, your hands a shake.
• 2:23
  SPEAKER_00: Kind of shake your whole body out.
• 2:26
  SPEAKER_00: Roll your neck if that feels good.
• 2:30
  SPEAKER_00: A couple times.
• 2:32
  SPEAKER_00: In each direction.
• 2:38
  SPEAKER_00: And then take a minute, moment to notice your surroundings again.
• 2:44
  SPEAKER_00: And set an intention for what you need today or what you'd like to get from this walking meditation.
• 2:53
  SPEAKER_00: Examples could be clarity on something you've been thinking about or wrestling with.
• 3:03
  SPEAKER_00: It could be just to get in touch with nature.
• 3:09
  SPEAKER_00: If you're inside, it could be just to feel your body move.
• 3:21
  SPEAKER_00: And then we'll set a mantra with each step.
• 3:27
  SPEAKER_00: So depending on your intention, you can maybe come up with a mantra.
• 3:32
  SPEAKER_00: But um a good one is I am strong, I am capable, um, I'm powerful, I am clear.
• 3:46
  SPEAKER_00: The answers are within me.
• 3:50
  SPEAKER_00: Okay, now notice all the sensations um around you.
• 3:57
  SPEAKER_00: Smells, sounds, light.
• 4:04
  SPEAKER_00: And as you do that, you may begin to walk, taking one step at a time, being mindful of where you're stepping, and mindful of your mantra.
• 5:46
  SPEAKER_00: Scan your body again and just notice if you are feeling any tension anywhere where you're holding tightness, maybe perhaps in your shoulders, your hips, your feet.
• 6:02
  SPEAKER_00: Just notice and try to breathe into that tension as you walk.
• 6:10
  SPEAKER_00: Try to release that.
• 6:14
  SPEAKER_00: Let your shoulders relax, your jaw relax.
• 7:05
  SPEAKER_00: You're doing something so healthy for you.
• 7:10
  SPEAKER_00: Take some time to really have gratitude for your body that you are able to walk, you are able to take the time for yourself and your well-being.
• 7:31
  SPEAKER_00: You are an amazing soul that deserves to take time for yourself every day.
• 7:42
  SPEAKER_00: Keep breathing, keep walking, doing wonderful.
• 9:35
  SPEAKER_00: Maybe you're outside.
• 9:38
  SPEAKER_00: Notice the temperature of the air.
• 9:44
  SPEAKER_00: Is it cool?
• 9:45
  SPEAKER_00: Is it warm?
• 9:46
  SPEAKER_00: Is the sun shining on you?
• 9:49
  SPEAKER_00: Even if you're inside, you could imagine that the sun is shining, there's a nice cool breeze.
• 10:02
  SPEAKER_00: Are there trees that you notice?
• 10:08
  SPEAKER_00: Is there water where you're walking?
• 10:12
  SPEAKER_00: Maybe you're inside, maybe there's art or other beautiful souls.
• 15:31
  SPEAKER_00: Remember, you are worthy.
• 15:37
  SPEAKER_00: You are a beautiful soul.
• 15:44
  SPEAKER_00: You are allowed to be whoever you truly want to be.
• 16:00
  SPEAKER_00: Continue for a few more moments, and then we'll wind down.
• 16:08
  SPEAKER_00: So enjoy these last two, three minutes of your powerful body, your beautiful body, strong, worthy, and in movement.
• 19:06
  SPEAKER_00: You're not quite back where you need to be.
• 19:44
  SPEAKER_00: Stretch your arms up to the sky.
• 19:54
  SPEAKER_00: Down by your sides.
• 20:06
  SPEAKER_00: Go ahead and do that.
• 20:09
  SPEAKER_00: And we will end with our hands on our heart, thanking ourselves, thanking our body, thanking the universe.
• 20:26
  SPEAKER_00: And perhaps repeating our mantra again.
• 20:36
  SPEAKER_00: Deep breath in through the nose.
• 20:42
  SPEAKER_00: Hold at the top, and exhale through the mouth.
• 20:51
  SPEAKER_00: Beautiful at those shoulders.
• 20:53
  SPEAKER_00: Relax.
• 20:54
  SPEAKER_00: Maybe give the head a roll, deep inhale through the nose, and out of the mouth.
• 21:10
  SPEAKER_00: One more deep inhale through the nose.
• 21:16
  SPEAKER_00: And exhale through the mouth.
• 21:23
  SPEAKER_00: And repeat.
• 21:25
  unknown: Thank you.
• 21:26
  unknown: Thank you.
• 21:28
  SPEAKER_00: Thank you.