Walking meditation prompts

Last November, I used these prompts to help foster a mindfulness practice for my students. I also engaged in the practice and found myself on a journey of holding space for emotions, such as longing, and reinvigoration—for the work I am doing and for the season I am in as a mom of older teens.

Today, I’m revisiting this practice to continue to help me on a journey of acceptance for the loss I anticipate as my oldest leaves the nest. The journey of motherhood has anchored me into an identity of nurturing, neediness, anxieties, and hope. This practice helps me expand beyond my limited understanding into the newness of change. I hope it does for you as well.

Begin your mindfulness practice outside, in a comforting spot and a view that you won’t grow tired of.

Walk slowly. Let your feet move at a pace that helps you become aware of your body. Each step, notice your gait, notice your toes, heels, arch of the foot.

Breathe as you walk, pace your breath to each step, front-back, front-back—inhale, exhale.

Walk as if you are walking toward something, leaving behind a mindset or space in your heart that is difficult, contentious, or heavy.

 As you walk, notice how the light of the sky, the colors of the greens of the grass or leaves brighten your vision. Feel the lightness of this journey. Walk toward the light.

Let grace enter in this space, may rest be your guide, may your mind be cleared of anxieties each step you take.

 Pause for a moment to touch a tree, or feel a flower or the grass. Touch with intention. Feel the texture of this nature-made object. Breathe in its essence. Receive this as a gift and a practice of understanding your place in this world. The eco-system of nature, of God’s gift, of God’s grace.

Again, inhale into this space.

Reflect on what you are feeling and experiencing thus far.

Enjoy the moment.

As you walk back, recall what you saw, note in your mind what you felt, what you touched, and how you moved.

Seal in this moment with a last few breaths. Breathe deeply, take three deep breaths in and out.

Picture your experience as a gift you received. Deposit that gift in your mind, heart, soul.

Bring with you these gifts, acknowledge them and see the humanity and grace within you.

Walking prompts by Regina Chow Trammel, PhD, LCSW

If you would like more of these kinds of scripts, please check out my book, A Counselor’s Guide to Christian Mindfulness, published by Zondervan/Harper Collins Christian. The link to access the book is in the “buy book” button in the header and the page/tab, “Mindfulness Book”.