Welcome,
This is a meditation meant to be practiced outside.
So to begin with,
Please prepare yourself by adding warm layers if you are in cold weather.
This is a good time to pause the recording if you need some time to get ready for the outdoors.
Once outside,
Begin a slow meditative stroll.
Be aware that walking meditation isn't about getting to a particular place.
We can relax and enjoy the sensation of our feet on the ground.
Feel the textures beneath your feet.
Notice the sensations of your legs moving.
Perceive the temperature of the air and where it is touching your skin.
See the colors of the natural environment.
I invite you to find an object in nature that is in some way odd,
Different,
Or unusual.
Someone might even consider it ugly.
This can be anything in nature,
A stick,
Stone,
Leaf,
Or any other piece of flora or fauna.
Find something you think is interesting for its uniqueness.
If you would like to take your time doing this,
You can pause the meditation now.
When you have found what you want to meditate with,
Take it with you as you bring yourself into a comfortable seated position where you can easily observe it.
Release any urge to rush to find a good spot to sit,
Knowing there is time to move at a comfortable pace.
Get settled into a seated position and close your eyes.
Relax.
Notice your body as it is in this moment.
Feel yourself breathing.
Softly open your eyes and bring the item into focus.
Notice its form.
You can turn it around and look from different angles.
Notice its textures.
See its colors.
How do you feel in relation with it?
If you are holding your object,
Set it down.
Now close your eyes again and relax back into yourself.
Let your eyes relax and the rest of your face.
Notice the darkness behind your eyelids.
Be aware of your present moment experience.
Next,
Look into yourself to find something about yourself you feel is odd or maybe unattractive or test your acceptance of yourself.
This could be anything large or small,
Physical or psychological,
Inherent or temporary.
Keep this attribute in your mind's eye,
Staying focused on it.
Now imagine it as just another piece of nature,
Like a dead leaf or a crooked stick.
This part of you is a part of nature.
All of you is a part of nature.
Look at this part of you with the same non-judgmental attitude you brought to looking at your natural object.
Observe its characteristics without your opinions being involved.
To what extent can you allow equanimity in your mind?
To what extent can you allow ease in your heart?
Is the stick wrong for being crooked?
Is the leaf ugly because it is old?
If you have found any greater sense of peace and acceptance of yourself today,
Let that sense of ease sink in a little further if you can.
Rest down deep into yourself where there is greater acceptance and compassion.
We will close this time by placing our palms together at our heart and with a bowing of the head.
May you feel gratitude for yourself for your openness here today to find more love and compassion in your heart.
Namaste.
