Welcome to meditation on the move.
A little slice of calm to introduce and unfold a sense of flow to your walk today.
First of all let's get grounded.
Begin walking at a pace to suit you.
We'll take our time to reach a comfortable flow.
For some this may be a slow leisurely one or maybe it's a slightly quicker pace.
Whatever speed you adopt feel good with it.
No deliberate adjustment or monitoring.
Feel the ground beneath your feet with each step.
Each feeling slightly different where you navigate your path.
Now let's take a moment to pause in our minds.
Peace and quiet.
If you feel a thought arriving allow it to pass through your mind like a train through a station.
Notice how you feel.
Whatever that feeling that's all fine.
Accept it.
Our minds often become cluttered or confused or simply full.
This is your time to unwind,
To slow down and to breathe.
Okay in a moment we'll take a deep breath in through your nose for a count of three and out through your mouth to a count of three.
Here we go.
Ready?
Take a breath and release.
Let's do that again and keep breathing deeply.
This will help us to gain some comfortable breathing by fully using our lungs.
Ready?
Here we go.
Take a breath and release.
Keep going.
Deep breathing.
Breathe normally now at a frequency to suit you,
Not forced or thought about.
Okay you're good to go.
Feel a sense of both solitude and oneness.
Nothing is and needs to be here but you and nature.
Nature which has been here for many years.
Beautiful and providing infinite possibilities.
Feel your freedom.
Freedom to walk,
Freedom to breathe and freedom to be where you want to be.
Stay here with that feeling and allow your mind to take in everything you see around you.
Focus on how nature is free to do what it wants,
To grow,
To express and to be itself.
You are wrapped in nature and it protects you from everything.
You are as wonderfully important as the oldest tree and the newest blade of grass,
Rich in colour,
Texture and radiance.
In mind,
Body and soul.
You are not just in the world but of the world.
Cared for by its oxygen to fill your lungs,
Its food to feed you and its wonder to fulfill you.
Everything you need for this time is right here.
Embrace being outside,
The air,
The light and all that presents itself to you.
Take a deep breath now whilst raising your shoulders and release.
Let's do that again.
Breathe in,
Raising your shoulders and release.
Do that one more time.
Feel a synchronicity now with your surroundings and allow it to permeate your whole body.
Gain a sense of peace with every step.
Focus on one thing that you are particularly liking to look at and just notice its creation,
Its form,
Its colour and its free flow.
Take another deep breath and release.
Say in your mind or out loud,
I am free and there are infinite possibilities for me.
I can be wherever I want to be.
I am free and there are infinite possibilities for me.
I am free to be where I want to be.
Okay,
Now it's time to set your intention for the rest of your walk.
Will you continue to notice the nature around you at a slow pace or maybe you want to change your pace and create a contrast to this meditation.
Either way,
The choice is free and it's yours.
In a moment,
We'll take one more big deep breath and the music will fade into your own walk today.
Here we go.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
Breathe deep and release.
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