MORNING WALKING MEDITATION:

Start walking slowly, may be listening to the mantra. 

Look around, take a few deep breaths.

Now, slowly start observing your posture. Take your attention to the central point of the body, the naval, that separates the lower and the upper body. Observe how it moves the entire body. Notice if both the halves are in balance with the naval. Observe this for 5 mins till you feel both halves are in sync with the naval.

Now, take your attention to the base of the spine, the muladhar chakra. A small shining point of light. Now, look at the earth, the soil, the fallen leaves/flowers. Observe your feet touching the ground while you’re walking. Acknowledge and express gratitude towards the earth for supporting you since the time you were born on this planet.

Do this for 5 mins.

Now, take your attention to a shining point in your lower abdomen region, the svadhisthan chakra. Now, think of the prettiest water body you have ever seen in your life. A river or a lake or a sea, an ocean. Try to remember its blue color, how transparent it was, its temperature, how it was flowing, the sound. Its waves, its ripples. 

Think of the amount of water you drink the whole day. How it feels when water passes through the throat into your body. Acknowledge and express gratitude towards this water that you get to wash, to drink, to swim in and the 70% water that is present in your body. How it nourishes you, supports you, cleanses your body, flows through you.

Now, take your attention to a shining point in your naval region, the manipur chakra or the Solar Plexis. Now, think of a fire you have lately seen. May be on the gas stove or during a festival or in a candle or diya or during Holi. Try to remember its flames, the heat it exuberates, its rustling sound. Its bright orange/yellow light. Do this for 2-3 mins.

Now, take your attention to the heat inside your body. Try and feel the temperature of your body, the heat in your stomach that helps in digesting all the food you eat. Acknowledge and express gratitude toward the fire element outside and inside your body.

Now, take your attention to a shining point in the center of your chest, next to your heart, the anahat chakra. Now, think of the air around you. Like fish are in water, we are in air. Try and feel the air that is touching your skin. Acknowledge and express gratitude towards the air you are breathing through your nostrils. That is going in your lungs, supporting your very life. 

Now,  take your attention to a shining point in the centre of your eyebrows, the agnya chakra. Now, think of the light that is around you. Look at the sun, its light. Acknowledge and express gratitude for the light that is enabling you to see, that is helping the plants photosynthesize and giving you food, that is giving you a day and whose absence gives you night, a time to rest. 

Now, take your attention to a shining point in the centre of the top of your head, the sahastrar or crown chakra. Now, just let go of everything. Observe the calm around you. Observe the silence inside you. Take this moment of quiet and relax. REMEMBER you are nothing but light, above all sound and thoughts.

Very good.

Now, lets meditate on our bodies.

Keep walking slowly, and looking around attentively. Simultaneously, take your attention to your right brain, then your left brain, the back of your head and the back of the neck, the forehead and temples. Acknowledge and express gratitude towards your brain. It functions day and night for you, processing information, storing memories, thinking, solving problems. 

Now, pay attention to your eyes through which you see beautiful things everyday. Acknowledge the screen time and let it relax. Pay attention and express gratitude to your eyes, ears, nose, lips, tongue, teeth, mouth, cheeks, jaws. The mouth that helps you chew, taste, swallow. Your body is extremely precious.

Now, take your attention to your throat, your shoulders, arms, fingers and palms. Thank them and let them relax as you walk slowly. Release any unwanted tension.

Now, take your attention to your back, your chest, lungs (that are breathing day in and day out for you), the heart (pumping blood all the time just to keep you alive), the ribs. Acknowledge and express gratitude towards these body parts. Incoming breath is energizing your body whilst the outgoing breath is relaxing it. Relax and let go.

Now, take your attention to your kidneys, liver, pancreas, spleen, gall bladder, stomach, small intestine, large intestine. Acknowledge these organs, working non-stop to help you digest and detoxify. They work so hard for you. Express gratitude towards them and just relax as you breathe out. Continue looking around as you breathe in and breathe out. Look around and check if some bird is picking a stick for its nest or some flowers are dancing to the winds.

Very good.

Now, take your attention to the reproductive organs and the pelvis region. Acknowledge your thighs, knees, calves, ankles, toes and soles of feet. They help you walk, sit, move, stretch. Express gratitude towards them and enjoy the process of walking.

Focus on the spinal cord, that central channel that moves through your upper back body. Numerous vertebra and nerves running from and through it. It supports your nervous system. Acknowledge its hard work and express gratitude towards your WHOLE body. The wonderful system you are blessed with. 

Focus on the skin now. The largest external organ. That which breathes and breathe out for you. That protects all your other organs. Express gratitude towards each inch of your skin.

Finally, acknowledge your mind. The thinking organ. Relax and let this subtle part go in any direction it wants to. Observe and acknowledge your thoughts and feelings. Just accept them all (good/bad) with non-judgemental awareness. Let it relax completely.

Say thank you to each and every cell of your body as you walk this morning.

Wonderful.

Now, take your attention to the day that lies ahead for you. Acknowledge the hours. Take your attention to 9 a.m. For 10 seconds. Good, then 10 a.m. For 10 seconds. Similarly, think of 11 a.m., Now, 12 p.m. 1 p.m. Is it lunch time for you then? 2 p.m. 3 p.m. Is it particularly too hot at that hour? 4 p.m. Is it tea time for you then? 5 p.m. Is the sun calmer then? 6 p.m. Has the twilight set in now? 7 p.m. 8 p.m. Are you feeling it is night already? 9 p.m. Is it dinner time for you then? 10 p.m. Are you a little tired now? 11 p.m. Time to wind down? Are you in your pajamas yet? 12 a.m. Are you still awake? Try coinciding 12 a.m. with 12 p.m.

Very good.

Now just let go.

Now, take your attention to the place/places you are going to be at today. Acknowledge and express gratitude towards them. Acknowledge all the activities/meetings that you’re going to be involved in today. Take your attention to the people in your life that you may or may not interact with today. Express gratitude towards them for being a part of your life.

Finally, just relax. Let go. 

You did a wonderful job, by giving yourself some time, by acknowledging all that you are blessed with and most importantly for being grateful for it all.

I hope you have a wonderful day.