Welcome to this morning walking meditation designed to help you set intentions and start your day on the right foot.
No pun intended.
Let's begin by standing still for a moment.
Just feel the ground supporting you beneath your feet.
Now take a steady breath in and slowly breathe out.
Just for a moment,
Give yourself a chance to settle here and remind yourself that you are exactly where you need to be right now.
And when you're ready,
Begin to walk at your own pace.
No need to rush,
Just walk in a way that feels natural and easy for you.
As you're walking,
Gently notice this feeling of your feet meeting the ground.
Feel the soft roll from your heel to the front of your foot.
And just like that,
Step by step.
Feel the movement in your legs,
The sway of your arms,
Of your walk as it happens in its natural pace.
You don't have to walk in a certain particular way.
Just be yourself.
Just walk and simply be here with yourself.
Now bring your attention to your breath.
Notice how the breath flows in and out as you walk.
See if you can even match your steps to your breath.
Perhaps even breathing in for three steps and then breathing out for three steps.
Or you might just prefer to let your breath move in its own natural rhythm.
There's no right or wrong.
Just go with what feels good in your body this morning.
As you continue walking,
Take a moment to look around you.
Just notice what stands out to you.
And start with the colors.
Notice the colors around.
How many different colors can you spot as you're walking?
Different shades of the same color.
Perhaps colors that you may not have noticed otherwise.
And take note now of the shapes that you may encounter.
How many different shapes can you notice as you walk along your path?
Are there any sounds that may be coming from your area as you walk?
Perhaps the sounds of birds and trees,
Cars or even your own footsteps.
See if you can notice the sounds.
Feel the air on your skin as you walk.
Notice the ground beneath you.
How does it feel?
Is it gravelly?
Is it soft?
Is it hard?
And keep doing this.
Keep staying connected to the simple experience of walking.
Just notice and keep moving.
Gently and thoughtfully.
Now I'd like to invite you to bring to mind a simple intention for the day ahead.
It might be a quality you'd like to carry with you.
Like patience or focus.
Kindness or even courage.
It might even be something you would like to feel more of.
Like calm or confidence or joy.
Whatever comes to you is perfect.
There's no right or wrong.
Just take a moment to settle into it now.
And carry that intention with you as you walk.
And feel free to repeat the intention to yourself quietly as you walk.
Guiding you through this journey.
Go back to noticing how your feet feel against the ground.
The movements.
The sensations.
And as your walk comes to an end or as you find a place to pause.
Take one last moment to feel your body standing tall and steady.
Notice how you feel right now.
Do you feel a little more connected to nature and to your surroundings?
Does your body feel more awake?
Do you feel more motivated?
Take a few moments to explore this.
Whatever you're feeling is completely okay.
Let's take a steady breath in.
And slowly breathe out.
As you walk along.
And one last deep breath in.
And slowly exhale.
See if you can carry this intention with you today.
And let it support you quietly through whatever comes your way.
I want to thank you so much for walking with me this morning.
And I want to wish you an amazing day ahead.
From my heart to yours.
Thank you.
