Today,
You will be doing a walking meditation.
This walking meditation is also a practice in mindfulness,
As you'll be taking in all of the things around you as you take your walk.
Start by finding a quiet place to walk where you won't be disturbed.
Find something that feels pleasant and comfortable and appealing.
It could be a park,
A garden,
A beach,
Or even a quiet street.
Before you begin your footsteps,
Stand still and take a few deep breaths,
Inhaling through your nose and exhaling through your mouth.
As you breathe in,
Imagine that you are breathing in fresh,
Clean air.
And as you breathe out,
Imagine that you are releasing any tension or stress that you may be feeling.
When you are ready,
Begin walking slowly and deliberately,
Paying attention to each step that you take.
Notice how the toes of your feet hit the ground first and gently roll through the ball,
Arches and heels of your feet.
Notice the sensation of your foot against your shoe.
Is your foot enclosed or is it free?
Can you feel the air on your feet or on your legs?
How does that feel?
Now,
Notice the sensation of your foot touching the ground.
Is it hard or soft,
Smoothed or textured?
Allow yourself a moment to pay attention to the movement of your body as you walk,
Allowing your fingers to unfurl,
Your hands to relax.
Is there a gentle swing of your arms?
Do you feel you need to stretch any part of your body?
What is your body saying to you as you begin to allow the blood to circulate and move and warm up your muscles?
As you continue to walk,
See if you can hear any sounds around you.
Do you hear traffic,
Leaves rustling,
Children playing in the distance?
Are there waves crashing or a babbling brook?
Can you hear this faint tweet of a bird calling out to its friends,
Bringing your awareness to your sense of smell?
Do you smell anything around you?
Is there a faint odor in the distance?
A barbecue grill?
That smell of fresh grass having been cut?
Continue to notice the sounds and the smells that surround you as you continue your walk through nature,
Observing with your ears and your nose.
With each footstep,
Bring your attention to your breath.
Notice the sensation of the air moving in and out of your body.
Does it feel cool and inviting as you inhale through your nose?
And can you feel the warmth of your exhale as you let go of any stress or tension you may be holding in your body?
Notice the feeling of the air moving in and out,
And if your mind begins to wander,
Gently bring it back to your breath.
At this time,
Take a moment to look around.
What do you see?
Can you find beauty in the nature around you?
Is there a flower you've never noticed before?
Notice the gentle swaying of branches and leaves.
If a car passes by,
Notice it without judgment,
And allow it to roll away,
Just as any thoughts that should come up as you continue your journey.
As your walk continues,
Try to release any tension or stress you may be holding in your body.
Imagine you are walking away from any worries or concerns you may have,
Leaving them behind with each step forward that you take.
As you walk,
You may notice your mind becoming more calm and focused.
Take this time for yourself to truly allow your body to fully immerse in the present moment without judgment or distraction.
Continue your walk,
Taking in everything around you,
Focusing on each of your senses one at a time,
Continuing to listen for the sounds around you,
Acknowledging them,
Bringing awareness,
And letting them go.
Once again,
Bringing your attention to your sense of smell.
Has it changed?
Is there something new?
Are you moving closer to or further away from the smell from earlier?
Are the scents that you are experiencing pleasant or unpleasant,
Or some combination of the two?
Do these scents bring up any feelings or memories for you?
Now,
Take a moment to see what you feel.
Do you feel the sun or the wind against your skin?
Do you feel the weight of your body being carried by your feet?
Do you feel the rolling of your foot as you take each step?
Hot,
Cold,
Or just right?
Take a moment to appreciate your feet for all that they're doing and your body that carries you through each step.
Enjoy this time just for yourself to see how your body feels.
As you continue,
Look around.
Take everything in.
See the beauty in your surroundings.
Acknowledge gently what you are seeing,
Your awareness of the place you are in,
Without too much focus or concentration on any one thing,
Just enjoying the moment and the place you are in and everything surrounding you.
Continue your walk until you feel calm and fully present in the moment.
When you're ready to end your meditation,
Come to a stop and take a moment to take a few deep breaths in through your nose and exhaling through your mouth.
Feel your feet beneath you grounding into the earth and the crown of your head extending up to source.
Take a few moments to bask in the glow of this beautiful moment you created for yourself to be mindful and present and aware.
And take a moment to reflect on your experience and notice how you feel.
Namaste.
