Hi friend.
In this practice,
You will take a short walk and notice what makes you happy.
It will take about 15 minutes before returning to your day.
Find somewhere to walk.
It may be in a park,
On a trail,
Or just around your block.
You do not need to be anywhere special.
Now,
Before starting to walk,
Stand and take deep breaths.
Notice the sensation of your breathing in your nostrils.
Breathe in,
Hold for a moment,
And breathe out.
Again,
Breathe in and hold.
Now breathe out.
Now one more time.
Breathe in and hold that breath and then breathe out.
Ground yourself in the sensation of your feet on the ground,
Tuning into your body's weight and the gravity holding you down.
Now we're going to begin walking at an average pace.
One of the most pleasant ways to cultivate mindfulness is to notice the things that bring you happiness.
By taking the time to appreciate these moments,
You are training the mind to be mindful,
To recognize more of them in the future.
You may not love everything you see or experience,
But there are likely sights,
Feelings,
And sounds that you like that are around you every single day.
When you are in the present moment,
You are more likely to take notice of them.
Now as you are moving,
Look for something that you like and might bring you happiness.
It can be as simple as a color or a thing's shape,
Not even the actual thing itself.
When you notice something that you like,
Say something to yourself,
Such as,
I like that tree over there,
And then continue your journey.
As you continue this journey,
Continue to be present.
Continue to look around you whenever you notice something,
Something you enjoy,
Something that is bringing you happiness,
However subtle it may be.
Note to yourself that you like it,
Such as,
I like the color blue.
It could be in a sign,
It could be in a bench,
It could be in a restaurant as you walk by.
Notice those little things that pop out at you and bring you happiness.
As you are continuing this journey,
If you want,
Take a moment to stop and gaze at those objects that bring you happiness.
This does not have to be a fast journey,
As we often go in quickness throughout our days,
Not taking the time to notice what brings us happiness throughout our days,
But instead trying to get through things quickly.
So take notice of all those little things and just go at a regular pace.
Keep moving on that journey and notice objects,
Notice colors,
Take in different sounds.
Perhaps you're hearing things like the birds chirping.
Tell yourself things like,
I like the sound of the birds chirping.
Take in different sounds.
Perhaps you're hearing things like the birds chirping.
Tell yourself things like,
I like the birds chirping or whatever.
Brings you happiness around you.
Keep noticing them and acknowledging them when you see something you like.
You can say this silently in your head whenever you notice something you enjoy,
Or you can also say it out loud if you want.
Whatever brings you happiness.
If you want,
Turn around now.
You are about halfway done with your journey.
Perhaps you've seen someone getting coffee and it brings emotion of happiness,
Such as their remembrance of getting happiness when you get coffee with a friend.
Anything that an emotion brings on you,
Tell yourself,
That brings me happiness and continue on that journey.
Remember my friend,
There is no right or wrong with this practice.
Be true to yourself and whatever you like.
This is for you.
Consider the emotions it brings to you when you acknowledge these items.
When the mind wanders off or falls into judgment,
Come back to the present moment by grounding yourself in and feeling the feet on the ground as you walk.
Be open to the experiences you are enjoying,
Any of the habits that you may be experiencing.
Be aware of your belly,
Your chest,
And your head,
And your breathing as you continue to walk.
How do you feel when you reflect on these items?
As you enjoy the happiness,
Perhaps you feel fluttering,
Smiles on your face,
Delight,
Any of these emotions coming upon you.
As we begin to reach the end of our session,
I ask that you slowly return to the environment,
Slow down your pace.
And I just want to thank you for joining me in this session today.
I recommend that you try to regularly incorporate this practice into your life and to be mindful of the things that are happening in your life.
I hope that you have enjoyed this session and that you have learned a lot from it.
Try to regularly incorporate this practice into your life as a reminder of what brings happiness into your daily life.
Thank you again for joining me.
I hope you will join me again soon,
Whether it will be in one of my meditation practices,
One of my courses,
Or one of my live sessions.
Hope to hear from you soon.
