Hi,
My name is Kirit and I am a Contemplative Guide and Therapist in Training.
The combination of breath,
Presence and nature are powerful ways to reduce stress and deepen connection to ourselves and the world around us.
This walking or moving meditation is a powerful way to make the most of your time outside.
By fully engaging our senses while we are walking in nature,
We still the mind and experience more deeply the possibilities of this moment.
You can play this audio track while you are walking outdoors or use it as a visualization technique by imagining that you're walking through a favorite outdoor location.
Let's get started with a few deep breaths.
So on my count,
Breathing in for 4,
3,
2,
1 and out 4,
3,
2.
Breathing in this way twice more,
Seeing if you can stick with this full count.
Okay,
Now as you allow the breath to relax into its natural rhythm,
Let's start by moving our awareness toward our sight.
Noticing the texture of the nature all around you.
Patterns on the ground,
The grass,
The pavement.
Looking up and taking in the expansiveness of the sky.
Perhaps noticing the spaces in between the trees or clouds.
What do you encounter through the presence of sight?
And now let's shift to noticing what you can hear.
What do you hear?
Movement of leaves in the wind,
Voices of other nature lovers all around.
The sound of your feet on the ground.
Or maybe observing the silence and stillness around you.
Just noticing what you can hear.
And now let's move our awareness towards our sense of smell.
What do you notice?
What is the presence of scent all around?
Knowing that each season has its own unique scent.
Noticing what that might be like for you in this moment.
And now let's focus on the sensations on the skin.
Relaxing into the ground beneath your feet.
What is it that you notice on the face?
On the palms?
In the spaces between the fingers?
Noticing the presence of warmth or coolness.
The rocky or smooth texture of the ground beneath the feet.
Resting there for just a few moments.
As you continue your walk,
Gently relax into the senses.
And keeping your awareness on the experience of this moment right now.
If thoughts come up,
As they so often do.
Gently redirect your attention back to the life of this moment.
Helping you relax into the moment through the power of your senses.
Enjoy your time in nature.
Enjoy this visualization that may be present.
And thank you for joining us on this journey today.
