Walk With Me For Radiance And Awareness (Outside)

Let's go outside for a nice walk,

Shall we?

For this walking meditation,

I am going to assume that you are already outside,

That you have your walking shoes on,

And that you have a beautiful path set out for you for the next 20 minutes that we are going to be walking together.

So you are probably already walking at a pace that works for you,

But I want you to notice,

Are you walking faster than you need to?

Are you walking to get in a workout,

Or are you walking to have a mindful experience?

Let's have a mindful experience together,

Shall we?

So go ahead and slow down your walking,

And find yourself in a pace that feels more soothing to your body.

Good.

Starting to breathe in,

And notice the quality of the air around you,

Allowing your eyes to open to the space around you,

And allowing yourself to feel completely wakeful and open to all that your senses get to take in during this walk.

And in these next 20 minutes while we are walking together,

If you walk past any people,

Any human beings,

Any cars that drive by,

Or even any animals,

I invite you to smile at them,

Wave at them,

And even say hello if you can.

We can think of this walking meditation as an opportunity to also share our blessings with others,

And share our light.

And even though you might feel like you look a little bit silly or odd having this walking meditation outside,

Radiate light and love and enthusiasm instead,

And everyone will feel blessed just upon seeing you.

So as you've gotten started on this walk,

Let's take another big breath in,

Exhaling with a nice big sigh,

And bringing your awareness down to the bottoms of your feet.

And feeling the shoes and the socks that you have on,

And the way that your shoes are holding your feet,

And the way that the bottom of your shoes are connecting with the pavement or the trail,

Or whatever kind of ground you are walking on.

Feel your feet connecting with the earth,

Step after step.

And as you start to feel that awareness of your feet connecting to the earth,

And the sensation of your feet in your shoes with your socks on at every step,

Let's continue to bring that awareness up the ankles,

Feeling the way that the ankles bend and move with you.

Letting that awareness work its way up your body,

To feeling the way that the knees bend and carry you forward.

Your knees are like arrows,

These symbols of bringing you forward into life.

And with every step you are taking forward,

You are moving forward in your life with courageousness,

With bravery,

With knowing that every day,

Everything is only getting better.

Allowing that awareness to start to make its way up the volume of your thighs,

And the strength of your legs that are carrying you and appreciating them for what they do.

Letting that awareness start to make its way into the hips as you feel that subtle shift from side to side as your body is carrying you.

And as your hip joints roll forward and back,

Forward and back,

Feeling that sway of your hips ever so subtly moving side to side.

Taking a big breath in now.

Good,

Now even though it feels like your legs are the ones doing all of the work,

Bring that awareness up to the belly now.

The core.

Even when we're walking,

The core of the body is still engaged,

It is still holding you,

It is still supporting you upright.

Breathe into that belly,

Relax into that core.

And feel the way that that energy and that subtle movement is making its way up the spine,

And that even though the spine might not be doing much work,

It is still ever so slightly moving side to side,

Forward and back.

And the spine is even allowing you to turn your body side to side as you become more aware of your surroundings.

As that awareness starts to make its way up into the body,

Becoming aware of your heart now,

And allowing your heart to open,

Shoulders open,

Even your neck and your chin raises up a little bit,

To allow yourself to radiate just a little bit more of that light to everyone who might get to see you on this beautiful,

Mindful walk.

Breathing in deep to that heart,

And exhaling with a sigh.

As we allow those shoulders to open,

We become more aware of that subtle movement of the arms,

Or maybe even not so subtle movement of the arms.

The muscles of the arms that run down to the elbows,

And the way that the shoulders allow the arms to subtly sway back and forth as you walk.

Feeling that awareness and gravitational pull running down the forearms,

And maybe even feeling a subtle twist of the wrists as your hands move back and forth.

Relaxing into the palms and up the fingertips,

And feeling that gravitational pull in the shoulders.

Taking another big breath in,

Exhaling with a sigh.

Feeling that awareness in your neck and your throat now,

As you turn your head from side to side,

Taking in the scene,

Maybe even rolling out the neck a little bit,

Releasing any tension that you're carrying,

And allowing your body to start to feel lighter as you move forward on this walk.

Becoming aware of your face now,

And allowing a smile to stretch across your face.

Allowing your eyes to open,

Allowing your ears to open.

And perhaps even feeling the sway of your hair,

If it is long,

Moving back and forth.

Perhaps you can even feel a breeze running through your hair,

Or the climate of your outdoors on your skin.

Is it feeling hot or cold?

Is it feeling humid or dry?

Is it feeling windy,

Rainy,

Breezy,

Sunny?

Becoming aware of the sensation of the climate on your skin,

On your face,

And in your hair.

And even aware of the way that your clothes are clinging to your body as you move.

Taking a big breath in,

Exhaling with a sigh.

As you let that smile stretch across your face,

Become aware of the taste on your tongue.

Breathing into your nose now,

Becoming aware of the smells that surround you.

And as you move forward through space and time on this walk,

What are the smells that you are smelling?

What are the tastes that you are tasting?

Breathing in as we continue to improve this full body wakeful awareness on our mindful walk,

Opening the ears to all the sounds that surround you.

What are you hearing?

And can you label what you are hearing?

Cars,

Birds,

Laughter.

And as you are wandering,

How far away can you hear?

How far does your awareness expand into this walk that you are on?

And as you bring your awareness back to your own body,

Can you hear the sounds of your feet hitting the earth?

Can you hear the sound of your own breath in and out?

In and out.

And how is the quality of your breath as it moves in and out of your body?

As we become fully aware and awake on this walk,

Our eyes are wide open and we are starting to appreciate the light,

The shadows,

The shapes,

The colors.

Perhaps beginning to name all of the colors that you are seeing.

The sky,

The clouds,

Looking up above you,

All around you,

And even down to embrace the ground that you are walking on.

What do you see?

And as you look around on this walk with full awareness,

With all senses on,

Shining like the bright light of a blessing that you are,

What is the most beautiful thing that you see?

And as you allow your eyes to land on the most beautiful thing that you see,

Can you take this moment to be in gratitude for this beauty?

Look at this beauty around me.

Oh,

I'm so grateful to see these beautiful things on my walk.

Perhaps even noticing the abundance that is around you,

The infinity of trees,

Flowers,

Leaves,

Bugs,

Clouds,

Noticing the way that nature is not in lack,

But that nature is in abundance.

Perhaps even the little plants that are growing through the cracks in the sidewalk,

Or the rust that is taking over old signs,

Acknowledging the power that nature holds,

Breathing in this fresh air,

And feeling the sensation of that fresh oxygen moving into your body.

And bringing that gratitude into your body now.

You are walking.

Your body is working.

Your blood is pumping.

Your oxygen is moving in and out of your lungs.

You have this beautiful open heart.

You have this radiant,

Glowing smile.

You can hear all the beautiful sounds around you.

You can taste.

You can smell the fresh air.

And you get to see all that is surrounding you.

What a blessing it is to be awake and alive and to enjoy the precious luxury of being out on a mindful walk,

Appreciating all that you get to see,

Smiling at all the people you get to pass by,

Saying hello to all of the creatures that you see.

I will now allow you some time to rest with your thoughts,

Rest with this awareness,

And allow yourself to just enjoy these moments of this walk.

Now,

Where has your mind wandered off to?

Where does your mind go as you enjoy this walk?

Just notice it.

Sometimes walking can be the best way to clear our minds,

To move energy,

And even to detox the body,

Allowing new thoughts to arise,

New inspirations to come forth,

And even new blessings to appear,

Simply by all the beautiful people and things and places that you could connect with on these mindful walks.

Taking another big breath in.

Keeping your heart open.

Keeping your energy field vibrant and bright.

Keeping your awareness and your eyes out for all that you get to see,

All that you get to hear,

Taste,

Smell,

Touch,

And allowing yourself to radiate that loving joy you have for all,

From inside out.

And as we wrap up this walk together,

You can either continue this walk on your own,

Or even take a moment somewhere to slow your pace,

And to stand somewhere,

And to put your hand on your heart and your belly,

And find a few breaths of stillness.

To reconnect with that vital energy that is now flowing inside of you.

And to thank yourself for taking such beautiful care of yourself,

And being such a beautiful glowing light in this world.

I have loved going on this walk with you,

And I would love to join you again any other time.

I hope you have a beautiful rest of your day,

My friend.