Loving Kindess walking meditation
There are many different ways to practice mindfulness and meditation. There is no one right way or one way that suits all. You may even just be looking to mix things up a bit. This is a wonderful meditation that both children and adults can benefit from. If you are practicing with a child just guide them through the process.
With the weather a little warmer it can be quite nice to take our meditation practice outside and I know for us, we have really needed it. A chance to unwind, process emotions and come back to ourselves.
This meditation is quite a well known for improving wellbeing, reducing stress and for practicing self acceptance. It can also be a good one for improving our relationships with others, allowing us to be compassionate and choosing love.
You should allow ten minutes for this meditation. I love practicing this when I am walking out in nature, whether its a park or a beach but you can practice anywhere, just be sure to keep a safe awareness around you i.e. watch out for traffic etc.
Start by bringing an awareness to your body as you walk. How does it feel? How does it move? Is your breathing fast or slow? Next, repeat these loving kindness phrases as you walk:
May I be safe.
May I be happy.
May I be healthy.
May I experience ease.
If your inner critic makes an appearance, practice self compassion. Gently but firmly close the door on that mean voice and come back to repeating the phrases. Repeat these five times and then move on to the next part.
Now, start sending out this loving kindness to someone you love, whom you think might need it right now.
May they be safe.
May they be happy.
May they be healthy.
May they experience ease.
Silently repeat these phrases five times
Next we focus on sending love to someone we don't know. Maybe you see someone walking past you, or off in the distance.
May you be safe.
May you be happy.
May you be healthy.
May you experience ease.
Now imagine all of you together. Yourself, your friend/person you love and the stranger.
May we all be safe.
May we all be happy.
May we all be healthy.
May we all experience ease.
After repeating this five times, bring your attention back to your breath. Notice any sensations or feelings that have come up or any insights that you may have gained through doing this meditation. You may even like to set an intention to bring these feelings of love, kindness and community with you into your day.
This is such a beautiful practice, maybe now more than ever. We are all connected and one and going through something so surreal. Let us do what we can to look after our own health and wellness while hoping it for all around us too.
Please let me know if you try this out and share any experiences you would like to in the comments.