Welcome to this mindful walking in nature meditation.
Taking a moment to set a gentle intention for your meditation.
I intend to connect deeply with nature and create peace.
And as you're walking,
Paying close attention to each movement.
And as you lift your foot,
Move it forward and gently place it down.
As your foot touches the ground,
Notice the texture of the path beneath you.
Is it soft with fallen leaves?
Firm with packed earth?
Or uneven with stones and roots?
Feeling the support of the earth beneath you.
Noticing the way your heel touches down first,
Followed by the ball of the foot and finally the toes.
Notice a subtle shift in balance as your weight transfers from one foot to another.
And as you walk,
Pay attention to your legs.
Feeling the muscles of the calves and thighs,
Engaging with each step.
Noticing the slight bend in your knees and the way your hips sway gently from side to side.
Feel your torso rotating slightly with each step.
Your spine lengthening as you maintain your upright posture.
Awareness to your arms swinging naturally at your sides.
And feel the movement in your shoulders and the subtle shift in your core as you walk.
Noticing the natural elements around you.
Elements around you.
Observing the colors and shapes you can see.
If there's a tree nearby,
Noticing the texture of the tree bark and the patterns of light and shadow on the grain beneath the tree.
Gently place your hand on its bark.
And if there's no trees around,
Place your hand on the flowers or grass beneath you.
The flowers or grass beneath you.
Feeling the texture beneath your fingers.
Close your eyes.
And take a breath in and out.
Looking at the leaves.
Feeling its texture.
Noticing if it's smooth,
Velvety or crinkled.
Observe its veins and the way it catches the light.
Let your fingers explore its edges.
Noticing the differences between the front and back of the leaf.
Continuing your walk now.
Awareness to your feet.
Feel the ball of the foot,
The toes.
The subtle shift in balance as your weight transfers from one foot to another.
Paying attention to your legs.
To your knees and your hips.
Arms swinging to your sides.
Breath in.
Breath out.
Paying attention to the sounds around you.
The rustling of the leaves.
Chirping of the birds.
Perhaps a distant murmur of a stream nearby.
Noticing the scent of the earth flowers around you.
Your body moving steadily.
Coordinating your steps with your arms.
Thinking of three things in nature you're grateful for.
It could be the soothing rustling of leaves.
The warm embrace of sun.
The grounding presence of the trees.
Let this gratitude fill your heart.
Feeling that sense of peace and contentment.
Breath in.
Breath out.
Allow this peaceful state to infuse your entire being.
Beginning to synchronize your breath with your steps.
Inhale deeply through your nose for three or four steps.
And exhale slowly through your mouth for three or four steps.
Find a rhythm that feels natural and calming to you.
Your breath anchoring you into this present moment.
Gradually slowing down your pace now.
Paying attention to each step as you come to a gentle stop.
Feeling your feet connecting to the ground beneath you.
Feeling supported,
Inhale.
Inhale the fresh natural air.
Release and let go.
Reflecting on how you feel now compared to when you started.
Noticing any changes in your body and mind.
And when you're ready,
Transition back into your day.
Carrying with you the peace and connection that you found through your mindful walk today.
Thank you for being with me today.
See you again.
This is Sandhya.
