In this guided meditation, there are some simple rules to follow for the beginner.
You must consider any aversion you have to be your friend. For example, Anxiety is my friend. Like the breath meditation, it is best to do it in a quiet place and at your natural pace. For the purpose of this meditation, I will use myself as the example and call the place my home (in the back garden) and my natural pace is slow because of my high sensitivity and anxiety. I recommend a ten minute time limit for the duration of the exercise. Whatever the distraction, go with it, go with the flow, and gently return to the walk.
Okay, I am ready to start. I have set my iPhone7 Plus with a pleasant sounding alarm for the 10 minute limit.
I am walking slowly in a circle.
My eyes are cast down to my feet to avoid needless distraction.
Yet, it is not uncommon for my distraction to be constant anxiety.
I tell myself that anxiety is my friend and when it subsides I return to being aware of walking in my small circle, putting one foot in front of the other.
A few minutes have elapsed and now a thought comes into my head.
It is a writing idea.
Both anxiety and ideas are great distractions for a writer (I am a writer).
I also recommend writing them in my meditation journal.
It just takes a few seconds and greatly diminishes the distraction, which is called a thought loop.
The emotion (anxiety) is called an emotion loop.
As the time progresses, I continue to walk and make brief stops to record my entries in the meditation journal.
There are basically two types of distractions: external and internal.
It is good to label them.
I generally call them by one of the 5 senses for the external.
Or by the name feeling loop or thought loop for the internal.
The external distraction may be something in the environment like the sight of a plant, smell of a plant, feel of a plant, taste of a plant, sound of a plant.
I am smelling a sweet bouquets and ogling the beautiful plant in my garden.
As the sensation subsides, I continue on my circular walk, one foot in front of the other.
I am now having an internal feeling called pain in my right knee.
As I regain my focus, I can feel the pain diminish or it will remain the same, either way, I resume my walk.
As a beginner, I know it is best to have a teacher or read a good book with instructions and guided meditation.
I have personally chosen a person because I believe people make the best of everything, even when guiding or teaching.
You might consider using a beginning, middle and end to your meditation, after a few attempts.
Or you might want to join a group , until you get the hang of it.
My ten minute alarm sounds and I stop, take a couple of deep breaths and become reacquainted with my surroundings.
It has been a pleasure to have taken this walking meditation with you. And good luck with your meditation journey.
P.S. Meditation has many positive outcomes: deep rest and relaxation, reenergizing the body-mind-spirit, and in my case: reducing anxiety is the best!