Welcome to today's walking meditation.
This meditation is especially made for walking,
Seeing the beauty around you and being mindful of your body.
This meditation is best listened with earphones on while walking.
So there won't be any music in the background as I want you to listen to the surroundings,
Make your own music.
Because you will hear so many sounds,
Maybe voices,
Birds or nature and I want you to take it all in.
So when you're ready,
Let's go.
How beautiful of you to go on a walk today.
Feeling the fresh air,
Hearing the sounds around you in the background.
Just giving your body that needed exercise.
For that,
Well done.
Well done you.
You are giving back to your body and your body will reward you for that.
Now what about your mind?
What about the faults in there?
Maybe some worries?
Some things that you still need to do today?
Or maybe some stress?
Are you ready to let them go?
Should we really let them go?
Should we let them go for now?
Because they are not serving you in this moment.
You are here to relax,
To observe and to observe.
So when you are ready to let them go,
Start with your first big inhale.
Feel your belly lifting up with air,
Filling up with air.
Your chest rising and fill up with that nice refreshing air.
Hold and slowly exhale.
And while you are doing your next inhale,
Use all your senses.
Smell the air you are breathing in.
Feel the breeze around your body.
Close your eyes for a moment.
Let it all come in.
Exhale slowly and slowly let all your faults fade away.
And your worries will go further and further away with every exhale.
And enjoy this time too,
Enjoy your breathing.
Because you are letting go in this moment.
And after a couple of big in and a couple of big exhales,
You can now return back to your normal breathing.
Coming back into your body,
Feeling your body.
Maybe even putting one hand on your heart and feeling your heart.
You are alive.
You are here and you are present.
So thank you,
Thank your heart for being there for you.
Giving you this opportunity to be present with your walk,
To be walking.
And now thanking all your senses,
Your ears for listening,
Listening to this meditation.
But also all the background sounds.
And I really want you to listen.
From birds,
Cars,
Other people.
Your ears for listening and what a truly amazing sense to have.
Listen.
And now onto your eyes.
Your eyes for showing the beauty of today,
For giving you the mental pictures.
But also your eyes that see all the colours around you,
To see the surroundings.
Look around.
What do you see?
Use your eyes.
Take this moment in.
And then your smell.
For letting you smell all kinds of things,
From maybe flowers,
Trees,
Water or maybe when you are walking around town or in a city.
You smell all the nice foods,
The perfume of others.
And this all,
This is life what you smell.
How exciting is this?
For a smell.
You feel it,
You see it,
You hear it.
Excitement,
Because you are alive and you feel alive.
So use these senses and be thankful for all of them.
And thankful for all that you hear,
That you smell,
That you feel.
Thankful for being in health,
Being loved and being positive.
So share that beautiful energy of yours today to others.
Let that light inside of you bring happiness to others,
When you maybe walk past them.
Maybe a smile,
A hi,
How are you?
And be kind to them.
Be kind also to nature.
Feel the leaves,
Smell the flowers and get energised in the process.
As it will give you such a boost of universal loving.
Now let's now really start your mindful walking.
And with this,
It's okay if thoughts come in.
And when they do,
Don't give them any attention.
Just let them go and come back to your breathing,
To your walking.
Or look up and let them go like the clouds in the sky.
For this time being,
If you can put your phone in your pocket and ideal knot in your hand,
If that is not a choice,
Then keep the screen only on this meditation and have all notifications off.
And I will give you a moment for that.
So if you're ready,
Let's go even deeper.
So it's just you now.
You,
Your body and the present.
So breathe and walk and feel your legs,
Your feet touching the ground,
Every step and be aware of the ground.
Where do you walk on?
How does it feel?
What does it look like?
Your shoes touching the earth,
Your shoes holding and supporting your feet,
Your legs feeling tight,
Making the steps,
Doing the work,
Your arms swinging on the rhythm of your steps.
You are one with your walk.
You are one with your body.
So have a moment and only,
Only feel your body.
All the sensations that you feel,
All the feelings,
All the muscles doing their work.
Take a moment and take it all in.
All the sensations that you feel,
All the feelings,
All the muscles doing their work.
And now come back out of your body and start looking through those beautiful eyes of yours.
What do you see?
Where are you?
And what have you been seeing so far?
And what is the surrounding like at this moment?
Get present with all your surroundings.
What colours do you see?
Objects?
Go and look around.
Really giving attention to all the things you see.
Your full attention,
One by one,
Going from one to the other and look at the details.
What are they made of?
What do they do?
And why are they there?
And do you see the beauty in them?
Do they make sense?
One by one and one moment at a time.
Focus on their purpose,
Focus on their being and perhaps thanking them that they are there.
Being mindful with your surroundings,
The objects,
Going deeper in feelings with them.
Watching their shape,
Feeling their energy.
Nature or buildings,
It doesn't matter what it is.
Whatever is in front of you and around you has an energy,
It has a purpose,
It has a life.
And then get mindful even more with a fun exercise in this meditation.
I want you to look around.
What are the three most beautiful things you see right now?
In front of you,
Maybe behind you or around you.
What do you see and why is this so beautiful for you?
Does it maybe remind you of something?
Or have you always loved these types of things?
Go deeper into this,
Why?
Be present with these three things for now.
What could be the story behind them?
See them,
Feel them,
Hear them and maybe you can even touch them.
And thanks to them,
Thanks them.
Give them your kindness,
Your positivity.
And now go on with your walk.
Let's go into the elements of Mother Nature.
Water,
The earth,
Fire,
The air.
Look at the sky,
Is it clear?
Is it maybe cloudy?
Light or darker?
How would you describe it?
Maybe you feel like it's like a beautiful painting.
The clouds going by,
Perhaps slow or maybe fast because of the wind.
And where is the sun?
Do you feel its warmth?
Or is it more hidden?
Did it just maybe came up?
Or will it soon be setting?
The sun that lights us up,
Gives us energy,
Warmth and light.
Then the air,
Is there maybe a slight breeze?
Or is it more windy?
Smells in the air,
Wind going through your hair.
Seeing the earth under your feet,
The different colours of brown,
Grey or maybe grassy or sandy areas.
The earth that we walked on for thousands of years.
The earth that animals has walked on for millions and millions of years.
You are now also walking on this earth.
Many came before you.
How would your surrounding have looked like all these million years ago?
The things has changed.
Let your mind drift away in these different times.
Think about it.
All the things that you are feeling now,
Would have those been in the same energy or would have been maybe different.
All those years ago.
How did it look?
Fanticise about it.
Where you are walking now.
Maybe what you have seen perhaps.
Let your mind explore.
Go back in time.
Where you visualise things to be different.
Have fun with it.
Make it your own.
Create a different time.
How was that?
Did you have fun with it?
What kinds of feelings came up?
What did you love the most?
How was it to do this?
And you can do all these types of exercises all the time.
Make them your own.
Have fun with it.
The purpose is to get your mind shifted.
Thinking about other things than your daily life.
Your worries or it is just a really good exercise for some stress relief.
You are doing so good.
You are doing the exercises.
You are being mindful and present.
So how does it feel?
Because as you have been maybe practising meditation before.
Sometimes you also want to do mindfulness while doing something else.
And that is exactly what you are doing now.
You are walking.
You are feeling your body and you are being in time.
And you are doing so,
So good.
You are giving yourself the moment of time.
The mind of presence.
And your body is doing the exercises.
Be proud of what you do here today.
Be present with your day to day things every now and then.
Doing the practice.
Being present and that is exactly what you have been doing so far.
You shifted your mind into calmness.
But mostly into awareness.
Being present with your senses instead of your feelings.
Being present with your body instead of your mind.
And I really hope.
And I hope we can do this soon again.
So to end this meditation please do three deep in and exhales.
Breathing in all the fresh air.
Feeling it going into all your organs.
Feeding them with oxygen.
Feeling your blood flow.
Feeling your body live.
And exhaling with big breaths of positivity.
Thankfulness and being grateful.
So inhale.
Inhale the fresh air.
Feeling it going into your organs.
And exhaling out all this positivity.
Being grateful.
Being thankful.
How good does that feel?
And while this meditation maybe comes to an end.
Maybe you still have a little bit of a walk to go.
So keep on going and enjoy it.
Sharing your kind energy to everyone you walk by.
Being kind to the world and mother nature.
And I hope because of this meditation you had a beautiful time.
And will continue with having a great mindful walk.
So for the next time please take me anywhere you like as I would love to go with you and explore this world with you.
And after your walk and this meditation I would love to hear from you where you went or what you felt.
Thank you so much for being here.
And thank yourself for giving yourself this time,
This walk in meditation and your body for giving this walk to it.
Namaste.
