The following was commissioned by Ambient Music Garden using the Fiverr service. Please feel free to use the guided meditation below to get you inspired to create your own guided meditation productions. We are also creating a small tutorial series to cover off all you need to complete your own productions for sale using our background music. The start of the series is located here.
This script will guide you to take a relaxing walk. A walk not just in your mind, But actual physical walk to relax you mind and body. In this script, I will describe going outside for a walk but you may walk indoors as well. You can walk on the spot, on a treadmill, back and forth in a room, around the block, as per your convenience
You should wear comfortable clothes and a supportive footwear.
Throughout this exercise, please do not forget to monitor your body. Stop or ease up if you experience pain or discomfort. Keep all physical movements gentle, smooth and relaxed.
Now, begin by preparing yourself for a relaxing walk.
Standing still in one place, take a deep breath in, and exhale.
Raise your arms above your head as you breathe in again… and lower your arms as you breathe out.
Breathe slowly, deeply, and naturally as you do a few gentle stretches.
Keep your legs straight and bend forward. Place your hands on your knees. Feel the stretch in the back of your legs. Stretch further by placing your hands on your shins (the front of the leg below the knee). reach down all the way to your ankles if you are able. Hold this stretch.
Slowly return to an upright position. Shake your right leg gently, shaking out the tension. Shake your left leg.
Raise your arms out to the sides at shoulder height. Keep your arms straight out beside you, now turn your body slightly at the waist to look to the right. Face forward again. Now turn at the waist to face slightly to the left. Return to centre.
Now lower your arms, and shake them gently to shake out the tension.
Gently stretch any areas that feel especially tense.
When you are ready to proceed with your walk, go ahead and begin. Walk at whatever pace is comfortable for you. Not too slow…. but not rushing either. Walk comfortably.
Focus your attention on the rhythm of your steps.
Left foot…. right foot…. left…. right….
Allow this rhythm to soothe and relax you.
Continue on this relaxing walk. Enjoy the movement of your body. Feel your body becoming energized as your muscles move. Feel your limbs moving.
You can meditate as you walk by focusing your attention again on your footsteps. Count your steps as each foot touches the ground. One, two, three, four, one, two, three, four, one, two, three, four, one, two, three, four…..
As your attention wanders, direct your focus again to your footsteps…. one, two, three, four….
Continue to focus on your footsteps.
Feel your energy increase with each step. When each foot touches the ground, feel the energy rising all the way from your feet, up through your legs… your hips… body… arms…. all the way to the top of your head.
The slight vibration when your foot lands on the ground serves to increase your relaxation and help you feel calm and energized.
Your legs feel strong, supporting the weight of your body. Notice the slight weight shifts that allow you to walk. From heel, to the front of your foot, and then transferring to the heel of the other foot, the front of that foot… back to the first foot…. notice these weight shifts.
Notice the ever-repeating pattern of your steps. It is almost as if your feet are a wheel, rolling and rolling. One part contacts the earth while the other part is in the air. If time slowed down, you would notice that almost imperceptibly the weight shifts from one part of the wheel to the next, and the next, and the next…. until what was the bottom of the wheel is now the top. No part of the imaginary wheel…. and no part of your feet… remains on the ground for long before transferring the weight to another part of your feet. Continuous motion.
Continue the relaxing walk.
The motion is very relaxing. Imagine the rhythm of your feet…. it is like waves… flowing in and out…. ever repeating….
Allow your breath to flow smoothly, also ever-repeating like waves… in…. and out…. in …. out…..
Hear the sounds of your footsteps. This is a calming and relaxing rhythm…. just listening to this repeated beat. Notice all the repeated rhythms… footsteps… heartbeat… breathing…. this smooth cycle of rhythms that allows you to proceed forward at a leisurely walk.
Turn your attention now to your surroundings. Notice the environment around you…
The lights. The surface you are walking on…. The temperature…. The colours around you, Sounds, Smell. Enjoy your surroundings.
If you are outside, take a leisurely walk back home.
If you are already at home, Prepare to proceed to the next step.
(Keep your attention focused on this meditation. Do not break the focus by talking to someone or by doing some other work during the meditation process. This might break your continuity and you concentration)
Drink a glass of water. Change clothes if necessary.
Sit down now. Make sure you sit comfortably and lie back. After you are comfortably seated, Prepare to feel energised, relaxed and at peace while you imagine a beautiful soothing walk along a beach.
For a few moments allow yourself to take several nice, long, deep breaths. Notice the cool air coming in, filling your lungs, and the soothing warm air going out. Just let all your thoughts float away as you bring your attention to your breathing… in and out. You might mentally scan your body and notice if you’re holding any tension in your muscles. If you are, just gently let all that tension melt away with every out breath…. bring your attention to your breathing, in and out…. in and out… let yourself feel more and more comfortable sitting where you are.
In your mind’s eye you see yourself descending down a long, narrow, wooden stairway towards a beautiful, inviting beach. Your bare feet feel the rough weathered steps, and with each step, you feel more and more tension gently melting away from your body. As you continue down the stairway, you notice how the bright white sand stretches down the shoreline as far as you can see. The ocean is a deep shade of blue with the fine white crests of the waves sweeping towards the shore. You reach the end of the stairway and step down, sinking into the warm soothing sand. As you rub the sand lightly between your toes, a soothing sensation of relaxation gently melts through your entire body. The roaring sounds of the sea’s surf, the waves crashing over each other, calms your mind and allows you to feel even more relaxed.
You begin walking slowly towards the edge of the water and notice the warm sun on your face and shoulders. The salty smell of the sea air invigorates you, and you take in a deep breath… breathe slowly out… and feel more relaxed and refreshed. Finally, you reach the water’s edge and you gladly invite the waves to flow over your toes and ankles. You watch the waves glide smoothly towards you, gently sweeping around your feet, and the trails of sea water that flow slowly back out again. The cool water feels soft and comforting as you enjoy a few moments allowing yourself to gaze out on the far reaching horizon. Overhead, you notice two seagulls gracefully soaring high above the ocean waters, and you can hear their soft cries becoming faint as they glide away. And all of these sights, sounds, and sensations allow you to let go and relax more and more.
After a moment you begin strolling down the beach at the water’s edge. You feel a cool gentle breeze pressing lightly against your back, and with every step you feel yourself relaxing more and more. As you walk down the beach you notice the details of sights and sounds around you, and soothing sensations of the sun, the breeze, and the sand below your feet.
As you continue your leisurely walk down the beach, you notice a colourful beach chair resting in a nice peaceful spot where the powdery soft sand lies undisturbed. You approach this comfortable looking beach chair, then you sit down, lie back, and settle in. You take in a long deep breath, breathe slowly out, and feel even more relaxed and comfortable resting in your chair. For a few moments more, let yourself enjoy the sights and sounds of this beautiful day on the beach. And, when you feel ready, you can gently bring your attention back to the room… still letting yourself feel nice, alert, refreshed, relaxed, and invigorated sitting wherever you are.