{"id":272045,"date":"2026-04-29T17:18:43","date_gmt":"2026-04-29T17:18:43","guid":{"rendered":"https:\/\/www.mindful.org\/?p=272045"},"modified":"2026-04-29T17:18:45","modified_gmt":"2026-04-29T17:18:45","slug":"12-minute-meditation-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/12-minute-meditation-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city\/","title":"A Guided Walking Meditation to Notice the Beauty Around Us\u2014Even in the City","content":{"rendered":"\n<p>City life can often feel frantic, loud, and cut off from natural beauty. It\u2019s not often we slow down and take in all there is to experience. But even in urban areas, if you pay attention, you can hear the call of a bird, notice your favorite color in shop windows, and look up at the vast sky above.&nbsp;<\/p>\n\n\n\n<p>In this guided meditation, we slow our roll and take in the beauty of our surroundings, no matter where we find ourselves.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city\">A Guided Walking Meditation to Notice the Beauty Around Us\u2014Even in the City<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-spotify wp-block-embed-spotify wp-embed-aspect-21-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Spotify Embed: A Guided Walking Meditation to Notice the Beauty Around Us\u2014Even in the City\" style=\"border-radius: 12px\" width=\"100%\" height=\"152\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/episode\/6UsNuVaxu9tLjZOq0u4krY?utm_source=oembed\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><em>Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.<\/em><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Let\u2019s start with taking three deep breaths.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>As we begin, I want to bring your attention to how you are moving&nbsp;<\/strong>if you\u2019re walking through the city or trying to get from one place to another. How fast are you moving? <a href=\"https:\/\/www.mindful.org\/6-ways-to-get-the-benefits-of-mindful-walking\/\">How are you walking<\/a>? What\u2019s your pace? Do you have a destination and a timeframe? Or do you have some space? Wherever you are, slow it down just a little bit. If you can afford to walk&nbsp;<em>really<\/em>&nbsp;slow and won\u2019t hold up traffic, you\u2019re welcome to. And if you\u2019re not walking and you\u2019re in a wheelchair, you\u2019re welcome to slow down. If you really need to be somewhere, try to relax into this space, whatever it is. Slow and steady, but maybe not too slow depending on where you are.&nbsp;<\/li>\n\n\n\n<li><strong>Bring your attention to&nbsp;<\/strong><strong><em>how<\/em><\/strong><strong>&nbsp;you are walking\u2014your balance.<\/strong>&nbsp;Are you taking a step? Start to notice the small changes, the muscles involved. And whatever you\u2019re thinking, all of it is OK. You\u2019re just noticing where you are in this space right now.&nbsp;<\/li>\n\n\n\n<li><strong>Then, acknowledging that our minds sometimes race&nbsp;<\/strong>and we have <a href=\"https:\/\/www.mindful.org\/how-to-manage-stress-with-mindfulness-and-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">a lot of things going on<\/a> in our lives, just take a deep breath and bring your attention back to each step. Start to settle into a rhythm. Notice every muscle that\u2019s involved with creating this locomotion to propel you forward and shift your weight. Maybe if you\u2019re in a wheelchair, you\u2019re using your arms. How are the hands involved? Are you holding something? Maybe a backpack, bag, or someone\u2019s hand. Focus on really being present with your physical space, your physical body. Take a deep breath. As we move through our urban environment, we start to notice other things outside of ourselves.&nbsp;<\/li>\n\n\n\n<li><strong>The first thing I want you to bring your attention to is the smell around you<\/strong>. Depending on where you are, that can be pleasant or unpleasant. Breathing in, can you identify a particular smell? Maybe you\u2019re getting a lot of smells all at once. Maybe you notice the change in smells as you move past different areas. And as you experience these smells, notice what you\u2019re thinking. Are you creating a story? Are you finding yourself wanting to be near a pleasant smell or maybe pushing away, trying to avoid an unpleasant smell? If that\u2019s the case, that\u2019s all right. All of it is normal. Just experience the smell and label it as pleasant, unpleasant, or neutral. See if you can identify pizza, poop, grass, or whatever it is.&nbsp;<\/li>\n\n\n\n<li><strong>Then take a deep breath and shift your attention to sights.<\/strong>&nbsp;What can you see? Start by focusing on a color that brings you joy. If it\u2019s a bright color you might notice it in wrappers from candy or chips, maybe in ads, signs, storefront windows that have lots of flyers. If it\u2019s something more earthy, like green or brown, you might start to notice it in nature\u2014the trees and plants. Just pick your color and start noticing it on your journey. Even if the color is on a man-made object like clothing, hats, backpacks, signs, and things like that, that\u2019s a part of the urban environment. If it\u2019s flowers, trees, plants, we\u2019re just noticing the natural portions of the urban environment. Both are necessary.&nbsp;<\/li>\n\n\n\n<li><strong>Taking another deep breath, we shift to looking at nature.&nbsp;<\/strong><a href=\"https:\/\/www.mindful.org\/birds-do-it-bats-do-it\/\">Starting with animals<\/a>. And for this, let\u2019s maybe not focus on people and their pets. Let\u2019s look for the animals that exist in this environment without being owned by a person. You might notice lizards depending on where you are in the world, cats that don\u2019t have owners, squirrels, insects.&nbsp;<\/li>\n\n\n\n<li><strong>I\u2019d like to bring your attention to the birds.<\/strong>&nbsp;Birds are what we call an&nbsp;<em>indicator species<\/em>. They tell you if your environment is healthy. So look up. Look around. Listen. You might even need to stop for a moment. If you can hear birds, <a href=\"https:\/\/www.mindful.org\/tuning-in\/\">start to listen<\/a> for the variations in their calls, maybe even a different species. If you have mockingbirds, sometimes it\u2019s the same bird making a bunch of different calls. Really stop to listen to it as though they\u2019re telling you something. If the sound of traffic muffles some of the calls, it\u2019s OK. The urban environment is complex. It has both manmade and natural things. If you can see the birds, notice their behaviors, the coloration, and any other details that might pop out at you. And notice your thoughts while seeing or hearing the birds. You might be able to see or hear seagulls if you\u2019re near a coast, rock doves, a.k.a. pigeons, finches, sparrows, chickadees. Notice if you can identify any of these species by site or by call. Take a deep breath, noticing where the birds are. Probably in plants, trees, bushes, or on grass.&nbsp;<\/li>\n\n\n\n<li><strong>Those of us who live in urban environments often have plant blindness<\/strong>&nbsp;and don\u2019t notice the plants. Take a moment to notice leaves and if you can see any patterns in how those plants are growing. Are there any flowers? Maybe you can recognize a specific species. Can you name it? <a href=\"https:\/\/www.mindful.org\/how-to-meditate\/\">Take a deep breath<\/a>. Experience being around plants and animals in nature.&nbsp;<\/li>\n\n\n\n<li><strong>And as you continue moving keep noticing<\/strong>&nbsp;your color, new plants, new animals. <a href=\"https:\/\/www.mindful.org\/how-to-meditate\/\" target=\"_blank\" rel=\"noreferrer noopener\">Notice what you\u2019re thinking<\/a> and if you\u2019re telling yourself a story or if you\u2019re asking a lot of questions. And if you are, take a deep breath and then focus back on the details of the experience\u2014the shape of the leaves, the color of the feathers. As humans, we cannot survive without the natural parts of the environment. So it\u2019s very important for us to be mindful of how our movement through the world affects the nature around us and how the nature around us can affect our experience. Take another deep breath. If there\u2019s a big tree or a squirrel that\u2019s standing there looking at you, or a plant that\u2019s intriguing, take a moment to stop.&nbsp;<\/li>\n\n\n\n<li><strong>Be grateful for its part of this urban environment.<\/strong>&nbsp;Expressing some&nbsp;<a href=\"https:\/\/www.mindful.org\/an-introduction-to-mindful-gratitude\/\" target=\"_blank\" rel=\"noreferrer noopener\">gratitude<\/a>&nbsp;that you are even able to experience it today. Taking a deep breath. Finding your walking rhythm. Slow but steady, or whatever works for you. Continuing to notice your color, plants, the animals. And continuing to take deep breaths.&nbsp;<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>This guided walking meditation from Kazumi Igus offers an opportunity to slow down and notice the wonder of the natural world in our urban environments.<\/p>\n","protected":false},"author":60788,"featured_media":667071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[17598,17604],"tags":[4086,560,1306,17274],"departments":[],"issues":[],"coauthors":[17271],"class_list":["post-272045","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation-practices","category-walking-movement","tag-guided-meditation","tag-mindful-movement","tag-podcast","tag-premium"],"acf":[],"site_id":1,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>12 Minute Meditation: A Guided Walking Meditation to Notice the Beauty Around Us\u2014Even in the City<\/title>\n<meta name=\"description\" content=\"This guided walking meditation offers an opportunity to slow down and notice the wonder of the natural world in our urban environments.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mindful.org\/12-minute-meditation-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Guided Walking Meditation to Notice the Beauty Around Us\u2014Even in the City\" \/>\n<meta property=\"og:description\" content=\"This guided walking meditation from Kazumi Igus offers an opportunity to slow down and notice the wonder of the natural world in our urban environments.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mindful.org\/12-minute-meditation-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city\/\" \/>\n<meta property=\"og:site_name\" content=\"Mindful\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mindfulorg\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-29T17:18:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-29T17:18:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Kazumi-Igus_A-Guided-Walking-Meditation-to-Notice-the-Beauty-Around-Us\u2014Even-in-the-City-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kazumi Igus\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MindfulOnline\" \/>\n<meta name=\"twitter:site\" content=\"@MindfulOnline\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kazumi Igus\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/12-minute-meditation-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/12-minute-meditation-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city\\\/\"},\"author\":{\"name\":\"Kazumi Igus\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#\\\/schema\\\/person\\\/0dc0bb85ba9f9d858f2cb4245ac3b41a\"},\"headline\":\"A Guided Walking Meditation to Notice the Beauty Around Us\u2014Even in the City\",\"datePublished\":\"2026-04-29T17:18:43+00:00\",\"dateModified\":\"2026-04-29T17:18:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/12-minute-meditation-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city\\\/\"},\"wordCount\":1249,\"publisher\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/12-minute-meditation-a-guided-walking-meditation-to-notice-the-beauty-around-us-even-in-the-city\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/12MM_Kazumi-Igus_A-Guided-Walking-Meditation-to-Notice-the-Beauty-Around-Us\u2014Even-in-the-City-1.jpg\",\"keywords\":[\"Guided Meditation\",\"Mindful Movement\",\"Podcast\",\"premium\"],\"articleSection\":[\"Meditation Practices\",\"Walking &amp; 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