Walking Meditation with a Focus on Safety
Materials Needed
Feeling
Frightened
How to Do It
Find a quiet, safe space to walk slowly. As you walk, focus on the sensation of your feet touching the ground with each step. With each step, mentally repeat affirmations like 'I am safe' or 'I am grounded.' Pay attention to how the earth supports you with each step.
Why It Works
This exercise combines physical movement with grounding affirmations, helping to reinforce a sense of safety and stability, which can counteract the feelings of fear.
Guided Practice
Find a safe space where you can walk slowly and comfortably. Stand still and close your eyes, taking a few deep breaths. Bring your awareness to your feet, feeling the ground beneath them. Notice any sensations of safety or fear. Allow yourself to be with these feelings, without needing to walk just yet.
Now, start walking slowly and mindfully, paying attention to each step. Feel the ground beneath your feet, the way your weight shifts from one foot to the other. Notice the sensations in your feet and legs — perhaps a firmness, a steadiness, or a sense of grounding.
As you continue walking, imagine a protective bubble surrounding you, keeping you safe and secure. Feel this bubble shielding you from any harm or negative energy, providing a sense of comfort and safety. Notice how your body responds to this feeling of protection — perhaps a relaxation in your shoulders, a deepening of your breath, or a softening in your stride. Stay with these sensations, allowing the walking meditation to deepen your sense of safety and security.
Visualize each step as a way to strengthen your sense of grounding and presence, connecting you more deeply to the earth and the present moment. Feel the stability of your steps, the confidence in your movements. Notice if any feelings, thoughts, or images arise — perhaps a sense of calm, a feeling of strength, or even a memory of feeling safe and protected. Allow these experiences to deepen your practice, connecting you more fully to your own sense of safety and stability.
When you feel ready, gently slow your walking pace to a stop, taking a few more deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more grounded, more secure, or simply more at ease. Gently open your eyes, carrying this sense of safety and stability with you into your day, feeling more confident and protected in your movements.