Hello and welcome.
If you're able to,
Pause wherever you are before you begin walking.
Simply taking a moment to notice the body you're walking in.
Feel the support of the ground beneath you,
Beneath your feet.
Sense the air,
The light,
The space around you.
Allow this walk to be a quiet offering to presence itself.
There is nowhere else to be right now.
Begin to walk slowly.
Notice the movement of your legs,
The gentle shifting of weight.
Feel each foot lift and meet the ground.
Noticing the natural rhythm of your body.
Let each step arrive without effort,
Without expectation.
Bring your attention to your body as it moves.
Feel the sway of your arms,
The alignment of your spine.
The openness of your chest.
Notice the subtle sensations,
The temperature,
The breeze,
Your contact with the ground.
Feel tension soften and movement ease.
Your body carries you through each step.
Take a moment to honor that.
Widen your awareness to the sounds around you.
Near and far.
Soft and loud.
Simply noticing.
Allow sounds to rise and pass without naming or judging.
Stay present with the simple act of listening.
Notice the rhythm of steps and breath together.
Inhale.
Exhale.
Stepping and breathing.
Let the natural movement of walking and breathing guide your attention.
There is a steadiness in this rhythm.
A gentle pulse that carries you.
Widen your attention to the world around you.
Notice the air,
The textures of the path beneath your feet.
Notice trees,
The sky,
Or buildings.
The life that surrounds you.
Stay with this sense of connection,
However it shows up for you.
Allow the world and your body to move together,
Naturally as one flow.
If it feels natural,
Pause for a moment,
Noticing your breath,
Your body.
Rest in stillness between steps.
Feel the continuity between movement and presence.
Gradually slow your pace and come to a gentle stop.
Notice the body,
The surrounding space.
Allow this connection to linger quietly as you continue on.
Your way,
Take a moment to acknowledge the simple gift of being fully present in motion.
The light in me honors the light in you.
Namaste.
