Exactly as you are,
Take three smooth and steady breaths.
As you notice these breaths,
Also notice the atmosphere about your skin.
For this 10-minute walking meditation,
If you are unable to move in motion with this meditation,
Treat it as a visualisation,
A practice of the imagination.
Otherwise,
Joining in with the eyes open,
Walking about.
So start by noticing where you are.
Be curious about what's around you and imagine you've never seen it before.
What would your first impression be of this landscape,
Of this view?
And as you start to gauge your surroundings,
Start to pay close attention to the areas that are natural,
So the slices of nature within your landscape.
And then choose one part of nature in particular to spend a little bit of time with.
So allow your gaze to land on one particular object.
And as you make your choice,
Notice the quality of this object,
Creature,
Living thing,
Whatever it may be.
Notice if it moves,
If it's still.
Notice the uniqueness of this thing in front of you.
And then imagine if this part of nature had a mouthpiece,
As if it could talk to you and communicate.
What would its message be to you in this very moment?
Allow yourself to receive whatever message might be coming through and continue on your way.
Again taking in your whole surrounding,
The big picture.
And now it's time to draw your awareness down into your feet.
Without looking at them,
Sense your feet from within your feet.
Feel that moment that each foot touches the ground.
And notice the rhythm,
As if it were a drumbeat.
Notice the syncopation of the way that you're walking.
Notice the way that the knees bend to allow this motion to happen.
And as you move with this beautiful rhythm through the ground,
Notice the rest of the body growing a little bit brighter,
A little bit more vibrant and energized.
Softening shoulders down and back and feeling the spine growing,
As if space were being made between the vertebrae of the spine.
Soften the facial muscles,
The jaw,
The tongue,
And just allow yourself to be fully present in this space here in the body.
Keep noticing the feet against the ground.
And as your mind wanders off into another thought,
See if you can gently navigate your awareness back toward your feet and to that felt experience of foot meeting ground and ground meeting foot.
For the next minute make that your practice.
As the attention wanders off,
Come back to the felt sensation of the feet against the floor.
Notice the texture of the ground beneath you.
And keep the breath smooth and steady as always.
And allow that practice to dissolve and come again once into the space around you,
Noticing all that there is.
Notice if there's a breeze,
Notice what the sky above view is like,
Notice if it's cloudy,
If it's sunny,
If it's bright,
And if it's not bright and blue,
Know that the blue skies are just sitting above the clouds.
All clouds dissipate and move in time.
And then let's pay attention now to the sounds around you.
Are you able to label three or four different sounds without judgment?
Factually labeling,
That's that,
That's that.
There's no good or bad sounds,
They're all just sound vibration.
And then bring your awareness into the sense of smell.
What's the scent of the space that you're in?
Go ahead,
Take a deep breath,
Feel the fragrance of your surroundings drift in toward your nose.
Notice the quality,
The fragrance,
And then continue to move in motion with your breath.
You might choose to close this meditation by finding a place to sit,
A place of stillness to observe for a moment without motion,
Or you might choose to continue forward with your awareness in your feet or in your breath.
Being grateful for exactly where you are,
Being grateful for a body that is here,
And being grateful for a mind that wanders into curious paths of meditation.
May you continue to move in the body,
And if not the body,
May you continue to move with curiosity in the mind.
