Okay,
So maybe you're trying to get your baby to sleep in the buggy.
Maybe you just can't be in the house another second Maybe your legs are tired or your mind won't stop.
Perhaps walking is the only thing stopping you from crying Or screaming.
It's all okay Well done for reaching out for this support.
I'm here with you Firstly,
It's really important that we acknowledge our feelings however uncomfortable they are None of them are bad.
They are simply what makes us human.
In acknowledging them It's helpful to label them.
So to yourself now either out loud or in your head Say whatever is coming up for you.
You could say I'm experiencing anger.
I'm experiencing frustration Parenting can bring up emotions at intensities that we may not have experienced before Just remember they do not define you.
I'm experiencing sadness I'm experiencing overwhelm.
Notice any thoughts that come up too and Remember that thoughts do not define you either They're a story and we do not have to buy into them This walking meditation is going to take you out of the mind and into your body When we are experiencing difficult emotions or thoughts Our body often goes into a stress response.
This can sometimes manifest in anxiety But this response although automatic Is also under our control and there are things we can do to help our body feel safe Bring your attention to the physical sensations in your body What temperature do you feel?
Are any parts of your body colder or warmer than other parts?
Are you holding on to any tension in certain areas?
This is all normal when we're experiencing stress.
How does your breath feel?
Is it deep or shallow?
Easeful or tight?
I invite you now to extend your exhale Breathing with some force through your mouth as if breathing through a straw It will sound something like this Let the inhale come in without any effort It may remain fairly shallow for now Just focus on the exhale Breathing out until fully empty the simple act of extending the exhale Sends a message to our brain to move out of an activated state and into a restful one Do this a few more times Emptying the lungs on the exhale breathing out as if through a straw Remember,
Just let the inhale enter the body without any effort Experience it in whatever way it comes without judgment And with the next exhale See if you can let go of any tension just one percent and with the inhale See if you can bring just a fraction more ease into the body You can keep using this breath exercise throughout the meditation Or let it go now if you wish now bring your attention to your feet You can keep walking in whatever way at whatever pace feels good for you Lightly you can march Or slow right down bring your attention to the movement of the body Notice the speed the vigor notice if your arms are moving and how notice the feeling of your clothes Against your skin now focus on the movement of your feet lifting off the ground Moving through space and time Lifting off the ground moving through space and then touching the earth again Which part of your foot touches the ground first with each step just notice as much as possible without judgment often Bringing our attention in such a focused way to our movement can make us feel a little wobbly This is totally normal And part of coming into the present moment with such intention It's also normal for thoughts to arise And these can sometimes lead to more thoughts or to emotions,
So when they come up Just notice them with kindness And acceptance and bring your attention back to the feeling of your feet Walking on the ground with each step imagine all those thoughts that don't serve you Moving out through the soles of your feet And into the earth with each step You let another one go and with each release You sense a space opening up inside of you space.
You can fill with whatever you choose love ease presence until we let go We cannot allow what we desire in take a moment to reflect on some of the things You'd like to invite into this new space I invite you to lift your eye line now and look at your surroundings try to find something in motion It could be a bird in flight Or a crisp packet sweeping across the pavement.
It doesn't matter watch it for a few moments Moving in ways that you cannot predict everything around us And everything we experience is constantly in motion Friendly changing and transforming motions are energy in motion if you're in a particularly Challenging period with your child all I can tell you with certainty Is that it will change it will shift and evolve into something new?
Sometimes it will become temporarily more challenging and often it will become more useful when we're in it It can feel entirely overwhelming so remember that no matter what feelings or thoughts you're experiencing You are always enough You always have been you are now you are enough Exactly as you are you are enough if you feel called to You can say these words to yourself.
I am enough.
It's okay if it feels inauthentic to say this at first Our brains can't always differentiate between imagination and reality This is why we can feel anxiety and overwhelm Just thinking about the day ahead.
We can use this aspect of our brain to our advantage Regular repetition of affirming statements about yourself Can encourage your brain to take these positive affirmations as a fact so If you feel you can repeat to yourself I am enough.
I am enough I am enough I hope you find more ease in the rest of your day sending love as ever
