This meditation can be done anytime,
Anyplace,
Anywhere.
While it's great if you're on the go,
On a walk in the park,
Or even walking down a busy city street,
You can also practice this at home while moving about your living space.
Let's begin.
As you move,
Begin by taking a few steps or by making a few movements.
As you move,
Repeat to yourself,
I move with awareness,
I move with awareness,
I move with awareness,
I move with care.
I move with awareness,
I move with care.
Now,
Sync up these words with your breath.
Inhale,
I breathe with awareness.
Exhale,
I breathe with care.
Inhale,
I breathe with awareness.
Exhale,
I breathe with care.
Inhale,
I breathe with awareness.
Exhale,
I breathe with care.
Maintaining this awareness and care in your breath,
Let's layer this on to movement.
As you move,
Repeating these words,
Inhale,
I move with awareness.
Exhale,
I move with care.
Inhale,
I move with awareness.
Exhale,
I move with care.
Inhale,
I move with awareness.
Exhale,
I move with care.
Breathing and moving,
Repeating to yourself,
With awareness,
With care,
With awareness,
With care,
With awareness,
With care.
Now that you've brought some awareness into your breath and into your movement,
Let's expand this awareness to your surroundings.
Can you continue to breathe and move,
Holding awareness and care,
And also begin to notice your body?
Expanding your awareness to notice what sensations are in your body.
What temperature is present?
Where might you feel relaxation or tension?
What else may be present in your body?
As you continue to move and breathe,
Expanding your mantra of awareness and care to include your body now,
Repeating to yourself,
I notice my body with awareness.
I notice my body with care.
I notice my body with awareness.
I notice my body with care.
I notice my body with awareness.
I notice my body with care.
I notice my body with awareness.
I notice my body with care.
I notice my body with awareness.
I notice my body with care.
I notice my body with awareness.
I notice my body with care.
Continuing to hold the foundation of awareness and care that you've created,
Let's now expand this awareness and care even further.
What do you notice with your eyes?
What sounds do you notice with your ears?
What might you smell as you breathe in through your nose?
Expanding your mantra of awareness and care now to include your surroundings,
Repeating to yourself,
I notice my surroundings with awareness.
I notice my surroundings with care.
I notice my surroundings with awareness.
I notice my surroundings with care.
I notice my surroundings with awareness.
I notice my surroundings with care.
I notice my surroundings with awareness.
I notice my surroundings with care.
I notice my surroundings with awareness.
I notice my surroundings with care.
I notice my surroundings with awareness.
I notice my surroundings with care.
Taking a few deep breaths as you move,
Simply taking in all that is within you and all that surrounds you,
Coming back to your original set of mantras now.
Inhale,
I breathe in awareness.
Exhale,
I breathe with care.
Inhale,
I breathe with awareness.
Exhale,
I breathe with care.
Inhale,
I breathe with awareness.
Exhale,
I breathe with care.
Maintaining this awareness and care in your breath,
Continuing,
I move with awareness.
I move with care.
I move with awareness.
I move with care.
With awareness,
With care,
With awareness,
With care,
With awareness,
With care,
With awareness,
With care,
With awareness,
With care,
With awareness,
With care,
With awareness,
With care,
With awareness,
With care,
With awareness,
With care.
This practice is now yours to take with you everywhere you go,
Anytime,
Anyplace,
Anywhere,
With awareness,
With care.
