Written, self-led walking meditations for safe, everyday mindful walking
Gentle Walking Companion Guides are simple, written walking meditations.
They are designed to be followed slowly, with eyes open and awareness on your surroundings.
Each guide can be used at your own pace and paused at any time.
Suitable for beginners, new visitors, or anyone wanting a gentle way to walk mindfully in nature.
What’s included
3 written walking meditation scripts (PDF downloads)
10–15 minutes per guide
Designed for outdoor use with safety and awareness in mind
Purpose of Written Meditation Scripts
Meditation scripts offer safe walking meditation experiences by allowing you to stay aware of your surroundings and move at your own pace.
Situational awareness – Keep your ears open for traffic, other walkers, cyclists, and environmental features such as waves, uneven paths, roots, or rocks.
Flexible pace – Pause, slow down, or stop at any time without missing instructions.
No audio dependency – No headphones required, reducing distraction while walking.
Customisable – Skip sections, repeat prompts, or adapt the walk to suit your comfort.
Group-friendly – Easy to follow together without everyone needing headphones.
Research-informed approach
Curated by mindfulness facilitators, research suggests mindfulness and meditation practices can support everyday wellbeing by encouraging calm and awareness. Walking meditation offers a gentle, accessible way to slow down and connect with your surroundings in daily life.
Mt Maunganui (Mauao) Guides
Arrival walk for new visitors
Noticing walk
Giving thanks walk
Written, self-led walking meditations for safe, everyday mindful walking
Gentle Walking Companion Guides are simple, written walking meditations.
They are designed to be followed slowly, with eyes open and awareness on your surroundings.
Each guide can be used at your own pace and paused at any time.
Suitable for beginners, new visitors, or anyone wanting a gentle way to walk mindfully in nature.
What’s included
3 written walking meditation scripts (PDF downloads)
10–15 minutes per guide
Designed for outdoor use with safety and awareness in mind
Purpose of Written Meditation Scripts
Meditation scripts offer safe walking meditation experiences by allowing you to stay aware of your surroundings and move at your own pace.
Situational awareness – Keep your ears open for traffic, other walkers, cyclists, and environmental features such as waves, uneven paths, roots, or rocks.
Flexible pace – Pause, slow down, or stop at any time without missing instructions.
No audio dependency – No headphones required, reducing distraction while walking.
Customisable – Skip sections, repeat prompts, or adapt the walk to suit your comfort.
Group-friendly – Easy to follow together without everyone needing headphones.
Research-informed approach
Curated by mindfulness facilitators, research suggests mindfulness and meditation practices can support everyday wellbeing by encouraging calm and awareness. Walking meditation offers a gentle, accessible way to slow down and connect with your surroundings in daily life.
Mt Maunganui (Mauao) Guides
Arrival walk for new visitors
Noticing walk
Giving thanks walk
