Find a nice spot and come to sit in a comfortable position with your eyes open and let yourself soak in your surroundings.
Taking time out from your busy schedule is a way of nurturing yourself.
It is a way to show yourself how important doing this really is for your mental,
Spiritual and physical wellbeing.
Slowing down by simply connecting to your breath and being in nature gives us an opportunity to connect mindfully to the things in nature that we are experiencing around us and gives us an opportunity to get away from it all for a little while.
A very effective way of quietening your mind and becoming mindful is by doing a walking meditation.
It can be used when you are feeling overwhelmed in your life or when you simply want to experience walking in nature on a deeper level.
Walking in nature is calming and lifts the spirits.
When walking in a mindful manner you can take your time to really notice things through all your five senses.
You can stop to really look at the scribble marks on a scribbly gum or the web above you made by a St.
George's Cross spider.
You can really take in the warm rays of the sun or the gentle breeze.
You can really listen to all the birds as they busily go about their activities in the trees or in the scrub around you.
Mindfully observing things when you are out walking in nature can be an enriching and nurturing experience.
Walking to nature can generate feelings of happiness,
Gratitude and peace.
Bring your awareness to your body and when you are ready stand up.
Become aware of the way you are standing.
Take your awareness to your feet and shift your weight forwards and backwards slightly a few times and come to rest when you find that point at which you can feel an even distribution of weight through both your feet.
Are you able to feel the different parts of your feet connecting with the ground?
Allow yourself to take in the sensation.
Become aware of your posture.
Notice if you are slouching.
Allow yourself to feel yourself straighten up so that your chest is slightly lifted,
Your tailbone is slightly tucked under and your knees are slightly bent.
Get a sense that your head is sitting in a balanced way on your shoulders with your chin slightly tucked.
You may notice that you are holding tension in your shoulders.
Perhaps you might like to roll them forward,
Up and back a few times.
Notice how this feels.
Be aware of your arms.
Do they feel heavy or light?
You might like to give them a shake a few times and then let them just fall.
How does that feel?
Allow yourself to sense your whole body standing still.
When you are ready,
Move your gaze and look around you.
Breathe in and sense the connection to nature you are making with this place as you walk.
Notice how you are feeling.
In your own time,
Begin to walk using slow considered movements.
Bring your attention to your breath now and begin by taking a few deep breaths in and out.
Notice how the air touches the tip of your nose as you inhale.
Follow it down to your belly and notice as the air is warmer as it leaves your body on the exhale and allow it to soften your belly.
Now become aware of how your belly and your chest expand and contract with each breath.
Allow yourself to feel the release of any tightness or tension that you may be holding in your body and allow your breath to return to its natural rhythm.
Become aware of your walking pace and see if you can match it to your breathing.
You may like to breathe in using your left foot or your right foot first.
Allow yourself to establish a pattern of breathing in and out with each foot.
How does that make you feel?
Is it difficult to maintain a slow pace?
Make any adjustments to your walking if you need to.
When any thoughts come just allow them to pass by and bring your attention back to your breathing.
Allow your walking to become gentle without pushing or striving.
Walking with peace and loving kindness.
You may like to take your awareness to your feet.
Sense your breath traveling down to your feet.
Let yourself slowly lift one foot,
Moving it forward and placing it back down.
Notice the sensation of the movement of lifting,
Then moving it and then placing it back down.
And maintain this awareness as you do it with the other foot.
Continue with this slow walking,
Maintaining your awareness of the way the feet are moving.
Now shift your attention to the soles of your feet.
Notice the path under your feet.
Is the ground even or uneven?
Is it soft or hard?
Can you feel any textures under your feet?
Do your feet feel heavy or light?
How do your legs feel?
Perhaps you can feel your calf and thigh muscles stretching or perhaps not.
Do you notice a slight bounce as you walk?
Can you feel your knees stretch with each step?
Are you standing straight and tall?
Perhaps you've noticed a slight curve in your back.
If you'd like,
You may wish to readjust your posture.
Notice what is comfortable and notice what is uncomfortable in your body.
You may notice that you are being carried away by your thoughts or feelings.
If this is happening,
Simply return to focus on your breath.
Now bring your attention to your surroundings.
Is it familiar or is this the first time you're walking in this place?
Notice the sound of your feet as you walk and the rustle of your clothes and of your breathing.
Bring your attention to the sounds around you.
What can you hear?
Now bring your attention to any sounds further away.
You may like to follow a sound.
As you begin to notice the things around you,
Notice the way the light falls on them.
What colours do you see?
Can you see things around you clearly or are some things in shade?
Reach out and touch something along your path.
Notice how it feels.
Is it rough or smooth?
Does it feel cool or warm to touch?
Can you discern its shape and colour?
What feelings does this evoke for you?
Breathe in any sensations or fragrances around you.
Is the air warm or cool as it touches your skin?
How does this make you feel?
Spend a little while walking mindfully,
Absorbing the sensations of this place,
Allowing yourself to just be and enjoy this experience.
When the mind wanders,
Return to your awareness of your breath.
Are you there for aITHERS?
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