Wherever you are walking in the universe,
Begin by connecting with your breathing down at your belly,
Feeling it rising and falling as you walk.
Start by consciously breathing into it,
Feeling your belly expand and relax.
And if you do notice tension or unpleasant sensations,
You can say to yourself,
It's okay,
It's here,
Let me feel it.
Now shifting your attention to the air coming in and out of your nostrils,
Really tuning into those sensations as you walk.
As you focus on your breathing,
Also bringing some curiosity to what you're witnessing in the outside world as well,
Noticing the expressions on people's faces,
The way they move as they walk,
All the while holding your attention on your breathing at your nostrils.
And this being your primary focus,
And the world around you being your secondary focus.
And if you get caught up in the outer world,
Tuning back into your breathing a bit more until you feel stable and ready to shift more into the outside world.
If you're triggered by anything you see,
Notice that,
And maybe any thoughts or feelings that have come up,
Then let go,
Staying on your breathing and watching the world outside with a kind gentle curiosity.
Watching the world,
Feeling safe,
Secure,
But also with some interest and kindness towards the world and people outside.
So continuing to maintain this dual awareness of your inner and outer world,
A bit like we did in our walking meditation,
And now you may want to contemplate the struggles of others,
And how we all have the same struggles and experiences,
And this is what connects us in some way.
You could pick one person you think might be having a bad day,
And then wish them well by thinking,
I hope this works out for you today,
While remaining on your breathing all the while.
And now take a deep breath in,
Breathing out,
As we end your walking meditation.
