Welcome to this mindful walk,
A journey where we'll focus on the color you choose to see around you.
As we walk,
Let your attention gently rest on the color you've chosen.
Allow yourself to fully immerse in the world of this color,
Noticing how it makes you feel and how it shows up in your environment.
The goal isn't to search for it,
But to allow it to unfold before you,
Guiding you into the present moment.
Before we begin,
Take a moment to yourself to ensure that you are comfortable.
Stand or sit for a few moments and feel the ground beneath you.
Gently close your eyes,
And we'll take three deep,
Cleansing breaths.
In through the nose,
And out through the mouth,
Releasing all that is currently weighing on you.
In through the nose,
And out through the mouth.
And once more,
In through the nose,
And out through the mouth,
Releasing all that no longer serves you.
Feel the rhythm of your breath calming your mind and grounding you in this moment.
And when you feel ready,
Open your eyes and begin to walk,
Knowing that this journey is for you,
To help you reconnect with yourself.
With each step,
You are grounding yourself in the present.
Let your breath slow,
Finding a rhythm that matches the pace of your walk.
Now,
Choose one color to focus on during this journey.
It could be a color that brings you peace,
Or one that catches your attention naturally.
Notice the color you've chosen beginning to appear in your surroundings.
You may see it in the sky,
In the trees,
Or on the ground.
Perhaps it's in the smallest details,
Like the petals of a flower or the hue of a leaf.
There's no need to look for it.
Just allow it to reveal itself to you.
Notice the sensations in your body as you walk.
How do your feet feel as they connect with the earth?
Are there any cool spots on your skin where the wind touches,
Or the warmth of the sun on your face?
Listen to the sounds of your footsteps,
The rustling of leaves,
Or the call of birds overhead.
Each sound,
Each sensation,
Is part of this present moment.
With each step,
Allow yourself to deepen your awareness of the world around you,
Grounding yourself in the here and now.
Let this color guide you into greater presence.
With each step,
Breathe in the world around you,
The air,
The sounds,
The sensations of the earth beneath your feet.
Allow the color to be a marker that helps you connect more deeply to the now.
How does the color make you feel?
Does it shift your mood?
Does it bring you a sense of calm or alertness?
Notice how this color is part of the larger world,
Existing in harmony with everything around it.
As you walk,
Let yourself feel connected to the land,
To the trees,
To the people who have walked this path before you.
You are not separate from this moment.
You are part of this landscape.
Feel the sense of connection to the earth,
The air,
And the color you are focusing on.
Allow that sense of unity to deepen with every step.
As you walk,
It's natural for your mind to wander.
Thoughts will come and go,
But you don't need to engage with them.
Simply notice them and let them pass by like clouds in the sky.
Gently guide your attention back to the color,
To your breath,
And to the sensations of walking.
In this practice,
There is no need to try to control your thoughts.
Just let them be and return to the present moment with kindness and patience.
As you walk,
Consider how this color might relate to your inner world.
Does it evoke any emotions or memories?
Allow yourself to sit with whatever comes up,
Without judgment.
Let this be a moment of curiosity and acceptance.
You are simply walking,
Simply being,
And allowing the color to guide you deeper into presence.
Let your attention flow with ease,
As naturally as the walk itself.
When your mind wanders,
Gently bring it back to the color,
To your breath,
And to the sensations in your body.
With each step,
Deepen your awareness of how this color exists in harmony with you as you move through the world.
As we near the end of our walk,
Take a moment to reflect on how this color has helped you return to presence.
Notice how your body feels,
How your mind has quieted,
And how the simple act of walking has grounded you in connection.
When you're ready,
Take a deep breath and offer gratitude for this experience,
For this moment of presence.
After this walk,
You may want to take a moment to sit silently and reflect on your experience.
If you feel inspired,
You can write down your thoughts and emotions.
What did you notice about the color you focused on?
How did your surroundings respond to this attention?
You may also choose to share your reflections with others,
Or keep them in a private space.
Feel free to extend this practice or repeat this practice as many times as you need or as you feel is necessary to continue to bring you into this present here and now.
Or every now and then whenever you feel the need to just be in the here and now and not feel burdened by whatever it is that you're facing out in the world in this time and space.
Thank you for dedicating these minutes to yourself and to your presence.
Blessings.
