Welcome Mama to your walking meditation.
I want you to get started on your walk.
Now notice which way you are deciding to walk.
Is it left?
Right?
Is it the only way you can walk?
Ask yourself why have you chosen this particular path?
Now notice the pace that you're walking at.
Is it slow?
Brisk?
Just make it present and you're more than welcome to choose your own pace here.
I'm going to let you know when we are halfway through our meditation.
So if you're doing a loop track,
Feel free to keep on walking or if you're doing a path that you've got to double back on,
Then feel free to turn around once we're halfway.
Next up,
I want you to take a minute to notice how you feel.
Was it hard work to get motivated to do this walk today?
Why was it hard?
What's the weather doing right now?
Notice what energy levels you have at the moment.
Are you feeling a little tired?
A little scattered?
Maybe you're feeling energetic and ready to go.
What word comes to mind for you?
And then check in with your physical body.
Are your legs tired?
Are your arms swinging?
What mind frame are you currently resting in?
Optimistic?
Maybe not so much?
I also want you to notice who you're walking with.
Are you on your own today?
Or do you have one or two or three little ones with you?
Or more?
What is he or she or they doing?
If you have multiple children,
I want you to spend about 30 seconds or so on each child.
And if you just have the one with you today,
Focus on them.
And if you're on your own today,
I want you to focus on you.
If you're with your children,
I want you to notice what mood they're currently in.
And throughout this meditation and walk,
Notice what might change.
I want you to notice what's in front of you.
Can you see trees?
Animals?
Any bushes or grass?
What do you see on this journey and this walk?
Tune into your ears now.
What can you hear?
What can you hear nearby?
Are your little ones making noise?
Can you hear birds?
Can you hear any other animals?
Can you hear the breeze in the trees if there is any?
If you can hear plovers,
Then that's just my recording.
Is there any traffic on your walk today?
Notice the brisk or slow pace of your walk once more.
Have you had to stop?
If so,
How many times?
And don't worry,
It's all part of the process.
It's just becoming aware and trying to stay in the present moment as much as possible.
Diving back and forth to the presence and the reality of busy life.
Tuning into your sense of touch or feel now.
Notice what clothes you've popped on today.
Are they feeling tight or restrictive?
Maybe you're pretty comfortable.
Is it baggy?
Is it baggy?
Flowing in the breeze,
If there is any?
Bring your attention to your shoes now.
What shoes and socks did you decide to pop on today?
And then your shoes are connecting to the ground and the earth below you.
What texture or surface are you walking on today?
Is it loose,
Stable,
Or ever-changing if you're walking on different surfaces throughout this walk?
Tune back into that sense of feeling.
Is the sun shining today?
Can you feel it beaming down on you?
If so,
What direction?
If it's a cool day,
Can you feel the chill in the air or the breeze?
Which direction is it coming from,
If any?
Tune back in to your breath now,
Back to the physical body.
Has your breath picked up a little bit of pace?
Has your heart rate risen?
Has it been peaceful or has it been a little chaotic?
We are almost at our halfway point here for our 20-minute meditation today.
So in the next 30 seconds we're going to turn around if you are doing a one-way walking track.
Turning around now if you haven't already.
Have you done this walk before or is it a new path?
Has there been varying gradients on your walk today?
So has it been very slopey or pretty flat?
Come back to your children.
What are they doing at the moment?
Has their energy changed at all?
Their mood?
Tune back into your mood.
If you were to use one word,
How would you describe your current mood?
It's okay if you're not in a great mood.
It might be a challenging walk with your baby or children.
And that's okay.
Because the purpose of this meditation isn't necessarily to calm you,
And if it is,
Great.
But it's about bringing your attention to all of these present moments.
To all of these present moments that you might have missed previously.
If you've done this walk several or many times before,
I want you to find at least one thing that might be new that you hadn't noticed before.
This could be a tree in the distance.
Could be a pothole on the pathway or road.
Could be a bird nest in a tree.
Or a house in the distance.
What can you see that is new to your eye?
I'm going to give you a couple of minutes here to keep walking,
Keep pondering.
Notice your pace.
And continue.
We have just five minutes left of this meditation.
And I'm going to give you some quiet time to stay present,
Tune back into those senses.
So think of touch,
Think of see and hear.
Soak in every step of the way home.
Coming into your final two minutes,
I want to congratulate you on joining me for this guided meditation on your walk.
Take one more moment to connect with your emotional well-being.
How are you right now?
What word would you use to describe this emotion or feeling?
How is your baby,
Toddler or children going?
How did they handle this walk?
Was there many stops and starts?
Are they a little happier now than what they might have been at the start?
Or the opposite,
If they're a little tired.
What word would you use to describe this feeling?
Describe their current emotional state.
You've made it mama,
Well done.
I'm so proud of you and you should be too.
I hope you get to enjoy the rest of your day or evening and I will see you again soon.
Namaste.
