Hello,
Well done for taking a bit of time for yourself by going on a brew walk.
I'm Natalie and I'll be your guide on this short trip around the block or down the street.
You don't have to go on a three hour hike to notice nature,
Nor do you have to be on a mountainside in Tibet to practice mindfulness.
We can do it right now.
Hopefully you've got your tea or coffee in a reusable cup and are ready to step out the front door if you haven't already.
You can put your phone in your pockets,
Your attention can be on your environment.
As soon as you've left your home or office,
You can know that these next few minutes are dedicated to being in the present moment and taking a break from your worries and responsibilities.
We need to have these breaks so that we can rest and recharge.
So let's put the to do list aside for now and take a breather.
Starting with a big exhale.
Letting go of the day thus far as you take your first steps down the road.
Taking another couple of nice steady breaths as you settle into the rhythm of walking.
Notice the pace that you're going at.
It's common for us to walk quickly,
Especially if we're feeling stressed or have been very busy.
If that's the case for you,
See if you can slow down to a gentle pace.
This will help you notice what's around you and allow your nervous system to rebalance.
So walking slowly and breathing steadily,
Start to look around you.
What is the sky like right now?
Can you see shapes in the clouds if there are any?
How does the sky make you feel?
Maybe hopeful,
Calm,
Glum,
Happy,
Negative.
There's no right or wrong.
We're just noticing.
What is the quality of the air around you?
Can you feel it on your face or hands?
Pay attention to the air as you breathe steadily in and out.
Notice if there's a breeze or a strong wind.
Can you see it moving the trees,
Plants or grass around you?
Take a sip of your brew if it's not too hot and notice the sensations of drinking.
Maybe you can smell it before you taste it.
Really taste it.
A nice cup of tea or coffee or hot chocolate or whatever you've chosen is such a simple pleasure.
It's easy to have a drink and not really notice you're doing it,
So we're going to really enjoy our brews as we walk today.
You can take a sip whenever you fancy,
Just notice when you're doing it.
There's no destination to this walk around the block,
So this is a great opportunity to practice being in the moment and enjoying the process.
The walk itself is the purpose,
Not really a means to an end.
There is nothing for you to achieve or do here.
Just you as you are in this moment is enough.
As you walk slowly down the street,
Turn your attention to the trees and plants around you.
There might be lots or not very much.
If you're in the city,
You might not think of yourself being surrounded by nature,
But you will be.
Wherever you are,
See what different types of plants are growing nearby.
You might see beautiful flowers in people's gardens.
Trees on the pavement or even plants growing out of brickwork.
Nature always finds a way.
Slow down to take a look at plants that you're drawn to.
What colours and shapes can you see?
How many different shades of green can you find if you stop and scan left to right?
As you walk along,
Look out for a leaf,
Tree or flower that interests you.
When you find one,
Stop and take a closer look.
What details can you see that you wouldn't notice if you were just walking quickly past thinking about other things?
Gently touch the plant and connect with how it feels.
Is it how you expected?
How would you describe this sensation?
If you feel a bit self-conscious doing this,
Please know that's normal.
It's very unlikely anyone is looking at you and even if they are,
That's okay.
Don't let fear of judgement take priority over looking after your wellbeing.
Keep walking slowly and reconnect to your breathing,
Trying to keep it nice and steady.
Feel the rhythm of your steps,
The weight and warmth of the cup in your hand and the fresh air on your face.
You can bring yourself back to these simple sensations whenever you get lost in thinking.
Now let's focus on the sense of sound.
You might want to remove one earpiece so you can hear both this recording and the sounds around you.
Already your mind might be telling you if you like or don't like certain sounds.
This is normal too but we're going to practice just noticing all the sounds and letting them be there.
Perhaps there is traffic noise,
People,
Construction,
Loud sounds,
Quiet sounds,
Nearby sounds,
Far away sounds.
Can you hear any bird song?
Maybe you can hear the wind or the rain.
Allow yourself to simply walk and listen.
Now walking,
Listening and looking around you.
Noticing nature around you.
Just walking,
Listening,
Looking.
Walking.
Listening.
Looking.
Feeling the air on your skin and the breath in your body.
You can continue to walk for as long as you like but if you need to get back to your tasks then I hope you feel a little restored.
Thank you for taking the time to move,
Notice and connect with BrewWalks,
With nature and with yourself.
I hope you have a wonderful rest of your day.
