Welcome to this meditation designed to play alongside you as you take a walk outside.
If that's not possible for you today you're welcome to imagine taking a walk perhaps in your favorite place.
As we begin I invite you to let go of any expectations you may have surrounding how you think you should feel during this walk and be open to whatever arises on this journey.
And remember the destination is not the purpose of this meditation.
The purpose is to build our awareness of everything that we experience along the way.
As you begin to walk just become aware of your body,
Your whole body walking.
Notice any signs of tension.
Tune into your shoulders.
Could you relax them down away from your ears?
Can you soften through your jaw by leaving a small gap between your teeth?
And can you allow your body to ease into your footsteps,
Step by step,
Breathing naturally.
No need to change your breath in any way and feel free to stretch,
Shake out any tension that may be fizzing throughout your body right now.
This is a meditation of movement so feel free to stretch,
To move your body in any way that feels good for you during this walk.
As you continue along your journey I invite you to bring your awareness down to the bottom of your feet and really notice the connection that your footsteps have with the ground supporting you beneath you.
Notice the texture of the ground,
The stability,
The balance that you feel beneath you.
And I wonder is your weight distributed evenly between each foot?
Notice if you can feel your energy shifting as you take one step forwards.
Feel your weight shifting foot to foot,
Step by step.
How would it feel to slow down your steps right now?
Notice your natural speed of walking.
Can you deliberately slow down your pace?
How does that feel?
Is there any resistance in your body to this shift in energy,
This slowing down?
I invite you to find a pace that feels comfortable for you.
A speed that feels right for the energy within your body right now.
There is no right or wrong.
Move in a way that feels good for you in this moment.
We are not in a race,
Just find a speed that feels natural to you.
Remember to keep breathing just naturally,
Easily,
Letting the air flow in and out of your body as you walk.
Now bring your awareness to your arms and your hands.
Do they naturally flow with your footsteps,
Swaying with each movement of your body?
No need to change this in any way but just notice the natural rhythm of your body as you take one step after another.
Can you take a moment to reflect on your posture?
I wonder if you could stand a little taller,
Raising your chin up towards the sky,
Shoulders back,
Breathing freely,
Breathing deeply,
Creating space in your lungs.
Feeling space and expansion in your body as you move forwards step by step.
As we continue to walk it's natural for our heart rate to increase.
Take a moment to see if you can feel your heartbeat in your body.
Perhaps now taking a few more deeper breaths,
A deep inhale and a slow exhale as you walk.
Breathing in that fresh air into your lungs and exhaling feeling that release as you move.
Now expanding your awareness to your surroundings.
What's the weather like around you?
Can you feel this on your body?
There may be heat,
Cool air or even rain.
Notice the sensation of the weather around you on your body.
And turning inwards once more,
What's the weather of your emotions inside of you?
Placing no judgment just gentle curiosity and awareness,
Holding yourself with kindness always.
And as you reflect on your feelings I wonder if you can become aware of the thoughts in your mind,
Letting them arrive and letting them go.
Just watching and observing this flow of thoughts in your mind.
Again with this same curiosity,
No judgment,
Just a gentle observer on this journey.
Now getting a sense of your whole body again,
Allowing your awareness to flow.
Become aware of your body walking and notice your surroundings even more so.
Awakening your senses.
What do you see around you?
As if looking with a beginner's mind,
As if it's the first time you've been to this place.
Notice the sounds perhaps around you,
Your sense of touch,
Smell.
Notice what captures your attention.
Expanding your awareness and as Neil Gaiman once wrote,
Adults follow paths,
Children explore.
Could you bring a sense of childlike wonder to your walk right now?
Take a moment to connect with yourself once more.
How are you feeling in this moment?
What have you noticed during this walk?
And as I bring this meditation to a close I invite you to take another beautiful deep inhale and a slow exhale and I wish you a beautiful onwards journey with connection to yourself.
Namaste.
