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MeditationWalking into Presence

Walking into Presence

We often walk through life in endless worry about the past or the future. Give yourself this opportunity to use your body while being fully present, to turn off autopilot and feel contentment.

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Hello there, I'm Rosie. Welcome to this guided walking meditation designed to help you walk off any feeling of panic. There are some days when my seated meditation practice is replaced by walking. The day I had my first panic attack is a day I will always remember vividly. I was 13 years old sitting in after-school detention. I remember feeling a surge of panic take over my body, similar to the feeling of being in danger. I knew that feeling from growing up in a neighborhood overrun by gang violence and chaos. I became overwhelmed with an unexplainable urge to get up and head towards the door. I left the classroom in a hurried pace towards the exit gate. I began making my way towards my home, innately trying to distract myself. I put my Walkman on and hit the play button. I stopped at every crosswalk, noticing the colors of changing signals, streetlights, the stains on the sidewalks, people waiting at every bus stop. By the time I realized it, I was home and the surge of panic was gone. Walking meditation is meant to help us learn how to be aware as you walk and be mindful of every step you are taking, noticing the sensations of the body and letting go of your thoughts in order to bring you to the present moment. So let's begin. First, choose your route. Somewhere nearby you'd like to walk to, a bench in a park, a coffee shop downtown, or simply a walk around your block. I love walking with a beverage in my hand but you don't have to. Choosing a simple route is the key for you to be fully present and not worry too much about where you'll end up. If you need to get ready to go outside, press pause and come back when you are ready and don't forget your headphones. As you begin your walk, relax your shoulders. Breathe easily and begin to notice everything around you. Begin to walk at a pace that feels natural. First, begin to notice the colors around you. Look for everything or anything that is the color red. Then begin to notice everything around you that is the color blue. Now notice everything around you that is the color green. Observe if your body is beginning to settle into your stride, feeling the sensation as your feet move with each step. Noticing all of your senses now, notice any familiar sense. The smell of fresh air, flowers, or the smell of your morning coffee. As your walk unfolds, become open to whatever is catching your attention. A sign on a window or a house, a ripple of light through the trees, fallen leaves on the ground, a person walking their dog, or just you walking your path. Notice the path before you. What do you see? Letting go of your planning and allowing yourself to discover all that awaits beneath your planning, beneath doing and beneath being...


Duration7 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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