BONUS: Trauma Informed Walking Meditation | Ep 29

Your body already knows how to come back to calm, and it starts with something you do every day: walking. Host Liz Albanis invite syou to take a slow, deliberate walk and practise mindfulness in motion, using simple noticing to reconnect with breath, body sensations, and your surroundings. No special technique, no “perfect” meditation face, just ordinary steps and a steady return to what is happening right now.

An invitation to notice  to the rhythm of our feet, the movement of legs and arms, the feel of air on skin, and the small details we usually miss when we’re rushing. 

A guided a gentle mindful walk that turns ordinary movement into a steady anchor for awareness, breath, and grounding. We practise noticing sensations, letting thoughts come and go, and finishing with a quiet standstill check-in that helps you feel supported and present.
• choosing a comfortable walking path indoors or outdoors
• letting breath move naturally or breathing softly through the nose
• noticing steps, arms, air on skin, and clothing contact
• recognising mind wandering and returning without judgement
• slowing down to track weight shift and foot contact
• stopping to feel the ground and observe breath through the nostrils
• exploring gentle forward-back shifts and side-to-side swaying

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Transcript

Begin With A Comfortable Path

SPEAKER_00 0:00

Hi, I'm Liz Albanis, and today I invite you to simply notice the experience of walking slowly and deliberately to explore gentle awareness through movement, breath, and connection with your surroundings. In whatever way feels supportive for you today. While starting to become aware of bodily sensations, thoughts, images, and emotions. It's your practice. You're always welcome to pause, rest, adjust, or stop at any time. I invite you to begin by choosing a walking path, indoors or outdoors, somewhere where you feel comfortable. Somewhere, perhaps, familiar. It could be short or long in distance. It's your choice. As we move through this practice, you may choose to breathe softly in and out through your nose. And if not, I invite you to simply allow your breath to move naturally in whatever way feels easiest for you today. You can allow your gaze to soften a little if you would prefer, or you can just keep them wide open if that feels more comfortable for you today. Rather than beginning in stillness, unless you wish to begin in stillness, we'll begin by simply walking. As you begin walking, there's no special way you need to walk. Just walking as you normally do. No need to slow down or change your breath. Simply allowing your body to move in the way that feels most natural for you today. You may notice the rhythm of your steps, the movement of your legs. You may notice if your arms are stiff and not moving, or if they're gently swinging with you as you walk right now. You might notice the air on your skin, especially if it's a cold autumn day like it is here in Australia as I record this. You may notice if there's wind or not. You may notice the clothes you're wearing, how they're making contact with your skin.

Mind Wandering And Coming Back

SPEAKER_00 3:36

It's completely natural for your mind to wander. That's just what our minds do. There's nothing wrong with that. When you notice that happening, I invite you to gently acknowledge where your mind has gone. Planning, analyzing, maybe your to-do list, maybe remembering, maybe worrying about something. And when it feels supportive, softly returning your attention back to this experience of walking. I invite you also to look around you as you walk. As if you've never been to this place before. Noticing anything new, but know that if nothing seems new to you, that's fine too. You're always welcome to pause, to stop if you're not feeling like you want to continue to walk as well. It's your practice. There's no right way to experience it. There's only your way today.

Slow Motion Steps And Weight Shift

SPEAKER_00 5:15

As you continue walking, if you're still walking, I invite you to notice the way you're walking without changing it, but noticing the shift of the weight from one foot to the other. If you feel like it, you can slow down your walk as much as is comfortable. Some people slow it down so that's like they're walking in slow motion. Noticing which part of their foot makes contact with the earth first. Noticing if your breath changes, if you've slowed your pace down. We're just observing here simply to attempt to empty the mind a bit, to focus on what's happening right here, right now, in this very moment. But now if that feels too intense, you're always welcome to pause, stop this recording. But if it's available, just allowing the movement itself to become the anchor.

Stand Still And Feel Support

SPEAKER_00 7:22

But if it feels right for you today, I invite you to cease the walking and stand there. Simply noticing the feeling of your feet making contact with the earth beneath you. Perhaps sensing the support of the ground underneath your body, the feeling of your feet making contact with the earth beneath you. Perhaps noticing which part of your foot is making the most contact. Just noticing as the witness. There's no right or wrong here. We're all different. Is there more weight through the toes? The midfoot, the arch or the heel? Or perhaps the weight in your feet is even. Perhaps you're like me and you're rolling outwards. Or perhaps you roll inwards. Or perhaps you're neutral. Also I invite you to notice your breath. Has it slowed down now that you're still? If you are, perhaps it's the same. You feel more air coming in through the right nostril? More the left nostril. Or perhaps you feel the air entering through both. Or perhaps your nose is blocked. There's no need to change anything. Whatever you notice or didn't notice is completely okay.

Gentle Swaying And Closing Reflection

SPEAKER_00 9:34

If you wish now, perhaps gently shifting your weight forwards and backwards a few times. Slowly exploring movement from the heels toward the balls of the feet. Noticing if anything else comes up with that. No need to analyze or interpret. Simply allowing yourself to observe any sensations you feel in your body. And if you don't feel anything, that's all right too. Or you may wish to gently sway from side to side if that feels comfortable for you today. I invite you to notice if you feel any tension elsewhere, if that's available to you today. And if you're choosing to complete your practice here today, I invite you simply to just notice how you're feeling right here, right now. Thank you. I'm honored that you took some time to practice with me today.