Welcome.
This walking meditation is to be used after a busy work day,
Releasing out stress and tension you've accumulated during your busy work day and allowing you to transition into a calm and relaxed state for the evening,
Setting yourself an intention to release any stresses from the day and find peace.
And as you begin your walk,
Feel your arms moving from side to side as you take your steps,
Noticing the coordination of the arms and the feet and feel your feet making contact with the ground beneath you noticing the surface beneath you.
Is it soft,
Hard,
Smooth or uneven?
And with each step that you take,
Imagine releasing stress and tension from your body into the ground.
Breath in and out.
Breath in and away.
Feeling the weight of your day melting with each and every step you take.
And bringing the awareness now to your leg,
Noticing the muscles tightening and releasing with the steps you're taking to the hips,
To the back,
To the shoulders,
Gently moving as your arms swing back and forth.
Awareness to your head and your eyes,
Noticing what you can see around you,
Noticing the buildings or any nature.
You might see trees,
Birds,
You might be able to see the sky above you.
Notice any clouds in the sky,
Fully observe the sky above you.
And listening to the sounds now.
Might be sounds of traffic,
Might be the sounds of the steps you're taking,
Might be the sounds of voices,
Or the rustle of leaves if you're in nature,
Or birds chirping.
Feeling the temperature of the air on your skin,
Noticing the temperature of your body now.
Observing any scents you can smell,
Allow these sensory inputs to grind you into this present moment.
Awareness to your thoughts now,
Bringing the awareness to your thoughts now,
And imagine each thought like a car passing by,
Or a bird flying by,
Or a person walking by,
Or a car passing by,
Each thought like a car passing by,
Watching it without holding on to it.
Take a breath in and out.
You're observing the car rather than being a passenger in it.
Breath in,
And breath out.
Breath in,
And out.
And thinking of three things you are grateful for today,
It can be as simple as a kind word from a colleague,
Or a nice cup of tea or coffee,
Or for your comfortable bed.
Thinking of those three things now.
Expressing gratitude to yourself now for taking the time to care for your well-being.
Carrying this sense of calm and centeredness with you for the rest of your day.
Thank you for listening.
This is Sandhya.
If you enjoyed this track,
Please leave me a review.
It would be much appreciated.
Thank you so much.
