And bring the awareness to your surroundings,
Noticing the sounds,
Noticing what you can see and noticing any smells.
Your mind might wander,
As minds tend to do,
And each time your mind wanders bring your focus back to this moment,
To the sounds,
Sights and smells.
Take a breath in and a breath out,
Breath in and breath out,
Feeling your foot lifting off the floor,
Being fully aware as you move it forward and place it back down,
Being aware of those different parts,
Foot lifting off,
Moving forward,
Lowering down.
Feel the sensation of the feet making contact with the ground,
Noticing the pressure and texture beneath your feet.
Aware of how your body shifts and balances with each step,
Feeling the movements in your muscles and joints.
Feeling grateful for this day,
Grateful for your feet and your legs that have taken you so many places along the years.
Feeling grateful for your sight allowing you to see and sending gratitude to your breath allowing you to breathe and take in fresh oxygen.
Feeling so thankful for this moment.
Notice your feet,
Step by step,
Awareness of the foot lifting,
Moving forward and coming back down,
Noticing the sounds that you make as you step,
Continue this awareness,
Breath in and out,
Beginning now to mentally repeat,
I am at peace,
I let go,
I am at peace,
I let go,
I am at peace,
I let go,
Noticing any thoughts that arise and imagine them as clouds drifting across the sky.
Beginning to slow down now,
Take a deep breath in and a long slow breath out,
Noticing how you feel in the body,
In the mind.
