This is Mary Maddox with meditationwases.com.

For this episode, we're adding a guided meditation from our Walking Meditations app.

This is a meditation to be done while walking. We'll begin with part of the introduction for that app.

That will give you a background for the meditation.

Hope you enjoy it. Meditation always has to do with the way we use our attention.

It has to do with experiencing everything that goes on as you walk,

without trying to change it, or resist anything.

It's ideal to find a route to walk where you don't have to watch out for traffic or obstacles.

That will make it easier to relax into the meditation.

It also helps if you can walk on a fairly even surface so that you don't have to pay attention

to your footing. But if you don't have an easy route to walk, make sure to adapt the meditation

to your surroundings, paying attention to what you need for safety along the way.

When you walk, just walk naturally at an easy pace. The meditations will be the most enjoyable,

and they'll give you the most benefit if you're not focused on the speed of your walking,

either going fast or slow. Just walk at a pace that's comfortable and enjoyable.

If you want to walk for a longer time than the meditation, you can just continue with it on your

own for a while. If you walk a shorter time than the meditation, that's fine. It's not necessary

to listen to the meditation all the way through. You can end it at any time.

Now enjoy the meditation and we wish you a peaceful mind and an open heart.

Begin by standing still. Take a deep breath,

feel the air filling your lungs.

Bring your awareness to your body.

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