When Anxiety Hits, Try This 6 Minute Walking Meditation

Hello there, I'm Rosie. Welcome to this guided walking meditation designed to help you walk off any feeling of panic. There are some days when my seated meditation practice is replaced by walking. The day I had my first panic attack is a day I will always remember vividly. I was 13 years old sitting in after-school detention. I remember feeling a surge of panic take over my body similar to the feeling of being in danger. I knew that feeling from growing up in a neighborhood overrun by gang violence and chaos. I became overwhelmed with an unexplainable urge to get up and head towards the door. I left the classroom in a hurried pace towards the exit gate. I began making my way towards my home innately trying to distract myself. I put my Walkman on and hit the play button. I stopped at every crosswalk noticing the colors of changing signals, streetlights, the stains on the sidewalks, people waiting at every bus stop. By the time I realized it, I was home and the surge of panic was gone. Walking meditation is meant to help us learn how to be aware as you walk and be mindful of every step you are taking, noticing the sensations of the body and letting go of your thoughts in order to bring you to the present moment. So, let's begin. First, choose your route. Somewhere nearby you'd like to walk to. A bench in a park, a coffee shop downtown, or simply a walk around your block. I love walking with a beverage in my hand, but you don't have to. Choosing a simple route is the key for you to be fully present and not worry too much about where you'll end up. If you need to get ready to go outside, press pause and come back when you are ready and don't forget your headphones. As you begin your walk, relax your shoulders. Breathe easily and begin to notice everything around you. Begin to walk at a pace that feels natural. First, begin to notice the colors around you. Look for everything or anything that is the color red. Then, begin to notice everything around you that is the color blue. Now, green. Observe if your body is beginning to settle into your stride, feeling the sensation as your feet move with each step. Noticing all of your senses now, notice any familiar scents. The smell of fresh air, flowers, or the smell of your morning coffee. As your walk unfolds, become open to whatever is catching your attention. A sign on a window or a house, a ripple of light through the trees, fallen leaves on the ground, a person walking their dog, or just you walking your path. Notice the path before you. What do you see?

Letting go of your planning and allowing yourself to discover all that awaits beneath your planning, beneath doing and beneath being busy. Your path is here. If you'd like to continue your walk, you can stop this meditation here and continue as long as you like. Once you arrive at your destination, take a few moments. Tune back into your senses. Bring yourself back to this moment, right here, right now. Take a deep breath and notice your thoughts. Notice your body. Walking meditation is a great tool to learn to become present as you walk and be mindful of each step you are taking. We can become more aware of our thoughts and bodily sensations without labeling them or judging them. We walk through our lives in endless worry thinking about the past or projecting into the future. When we give ourselves the opportunity to use our body while being fully present, we can get out of that autopilot and increase our sense of contentment. Plus, walking is good for your overall well-being. The next time you feel like you just can't sit and meditate or you just have anxious jitters, take a short walk. Until next time, I look forward to seeing you again soon. —