Lunchtime Brew Walk

A brew walk is a mindful walking practice where you notice nature whilst having a cup of tea or coffee. This recording is designed to help you to cultivate calm, reflect, and reset during your lunch break so you feel ready for the rest of your day. Make your hot drink (or cold if you prefer!) and put it in a reusable cup so you're ready to move, notice and connect.

Transcript

Welcome to this lunchtime brew walk.

I'm Emily and I'll be your guide as we walk together today.

So you've decided to go for a brew walk,

To mark a break in your day,

To have a pause,

To take a breath,

Perhaps to claim your lunch hour for yourself,

To get some fresh air,

To take some mindful steps,

To move,

Notice and connect.

As you start this walk,

Allow yourself just to be here now.

Put aside what's happened this morning and just press pause on whatever you have on the rest of the day.

This is your time now to be here as we walk,

To connect to your senses and to practise being mindful and hopefully to feel a little bit better.

If you haven't already,

Let's now begin to walk,

Just setting your own natural pace,

One that's comfortable for you.

You may have been rushing around this morning,

You may have rushed out of the house,

So just gently allow yourself to slow your pace down gently.

Just ease into a natural rhythm of walking.

And as you begin this process of walking naturally,

With hopefully a nice warm brew in your hand,

I invite you to just check in with yourself.

How are you feeling today?

And just notice what arises,

There's no right or wrong,

It's just good to check in.

However you are feeling,

Just meet yourself with kindness as you walk this lunchtime.

Perhaps it could be a really good opportunity to take a deep breath in and a deep breath out.

Just letting go of whatever you need to as you begin this lovely pace of walking.

Now during today's walk,

If your mind wonders,

That's okay,

That's what minds do.

Just gently notice where it's gone and bring your attention back to that natural rhythm of walking.

If you pass people in the park or on the street or wherever you're walking,

Offer them a smile and then bring yourself back to your walking.

This kind of distraction is more than okay.

Mindfulness walking allows us to bring present awareness to these interactions as well.

And you might hear a sound you don't like at first as you walk,

Or you're experiencing smells or sights that are unpleasant,

But just gently notice those too and allow them to be there as well.

Mindful walking in this way can really help you to notice the beauty in things you didn't before,

To bring a sense of acceptance to our environment.

And if you have a busy mind,

That's okay.

I encourage you to just focus on taking one step at a time as we walk together.

So we're going to tune into our senses now as we walk to heighten that awareness to the present moment.

So let's begin by noticing the space around us.

What can you see through your eyes where you are now?

Not necessarily trying to see everything around you,

But just having an awareness of what's around you,

Where you're walking right now.

Could be the colour of the sky,

Other people,

Dogs perhaps,

Buildings.

What can you see?

Just connect to that sense of sight as you walk one step at a time.

You may be walking in a space you often walk through.

Can you notice something different?

What can you see today that's different?

And as you connect to this sense of sight,

To this sense of curiosity,

Remember to look up,

Look down,

Left and right just to bring in everything around you.

And if your mind wonders that's more than okay,

Just gently notice it and bring your attention back to the senses.

Let's now start to notice the sounds around us.

What can you hear?

You may have already noticed a lot of sounds nearby,

But just bring your awareness to this sense of sound now.

Can you hear the sound of birds or cars on the road or dogs barking if you're in a park?

Or nature's elements moving?

Whatever it is,

Just become more aware of the different sounds around you.

We're heightening your awareness to the senses and the sounds now to help you be more present,

To be more connected to where you are now.

So what can you hear?

You may hear a sound that's unpleasant and slightly distracting,

But just try to meet that sound,

Try to soften your resistance to it,

Because sometimes we do experience things that are unpleasant,

Like loud sounds.

So just gently notice what you can hear.

Try to accept the sounds as part of the environment that you're walking in.

Just continue noticing the sounds for a few moments as you continue walking in a natural way at a comfortable pace.

I now invite you to bring your attention to your sense of touch.

Still experiencing the sense of sight and the sense of sound,

But bringing your full attention now to the sense of touch.

Perhaps as I say this,

You can feel your arm by your body as it moves from side to side.

Or your hand holding on to your brew if you have one as you walk today.

Or your feet on the ground.

Just become more aware of those sensations of touch.

Perhaps noticing the material of your clothes on your skin.

Just bringing your full awareness to those sensations now as you walk.

Noticing each foot touching the ground,

One after the other,

One after the other.

And as you walk today,

If you're near any greenery or leaves,

If there are any on the trees or the bushes around,

Feel free to walk up to them,

To touch them,

To deviate from the path if it's safe to do so,

To touch a branch of a tree or its trunk or touch a leaf.

Noticing that sensation of touch,

Connecting with what's around you as you walk today.

If you want to do this,

Take your time.

Noticing what you can touch around you.

Or gently noticing the sensations in the body and those feet pressing down on the ground.

Now as you've been walking today,

You may have noticed certain smells in the air.

This can be a tricky sense to engage with for some.

I invite you now to start noticing any smells that are around you right now.

You may not have a sense of smell and that's okay too.

Just gently notice the sensations of air going in through the nose and out through the mouth.

If you can experience a sense of smell,

Perhaps slow down your walking.

Taking deep breaths in through the nose to notice what you can smell right now.

What does the air smell like today where you're walking?

Has the weather changed how the environment smells?

Just gently notice what you notice.

Just allow yourself to experience the sensation of air coming through the nose and out through the mouth.

So I invite you now to slow down your walking a little bit more.

And perhaps take this moment to slow it down so you are standing still wherever you are.

Just for a moment when it's safe to do so.

Bringing your pace right down so you can stop for a moment and we can heighten your awareness to that sense of smell even more.

So if you're standing,

I invite you to bring your brew up to your nose,

Becoming more aware of its smell,

Its sensations.

What arises as you breathe in the aromas of your drink today?

It may not have a strong sense of smell and that's okay too.

Just notice what arises as you bring that brew up to your nose,

Really enjoying the aromas.

Perhaps it feels comforting to do this,

To pause.

Perhaps it evokes a nice memory for you.

Just taking a gentle pause here.

Taking a pause can feel a little strange sometimes.

So I'm here to encourage you to enjoy this pause as much as you can on this walk today.

A little reminder that you can take a break from whatever you're doing in a day.

To pause and connect to yourself and where you are as you're doing right now.

And as you stand here,

I want you to shift your attention to your sense of taste now.

And I encourage you to take a sip of your brew.

And as you take a sip of your brew,

Just become aware of those feelings that arise,

Those sensations.

Perhaps the taste buds that ignite.

And really enjoy this moment right now.

If you've stayed standing still,

Just enjoy this pause for a few more moments while you connect to your sense of taste.

If you have started to walk again,

That's more than okay as well.

Just an invitation to take a brief pause.

So after we've taken a sip of our brew,

Let's begin to walk again.

Let's return to that natural rhythm of walking.

Going at a pace that feels comfortable for you.

We've been through the senses to help us connect our mind to our body.

To help us access the present moment.

To become more aware of the space around us today as we walk.

I'd now like you to bring your attention into the body.

To notice how it feels.

How are you holding yourself today as you walk?

There's no right or wrong answer here.

And you don't need to change how you're moving or holding yourself.

Just gently notice.

And if your mind wonders,

That's fine too.

Just gently notice where it went and bring it back to the body.

Focusing on your body.

How are you holding yourself?

How are you moving today?

And as we walk,

Notice that movement.

Noticing the movement in the lower half of the body.

Trying not to judge it,

Just noticing.

Then moving your attention to the upper half of the body moving now.

As you do this,

It may feel a little strange.

You may feel a little self-conscious.

And that's really normal,

But just try and continue to walk as naturally as you can.

As you bring your awareness to your movements.

To your legs moving.

To your arms moving.

To the movement of the feet.

Taking one step at a time.

Moving however you want to move today.

Making adjustments,

If you want to,

To the way you're moving.

Just notice the rhythm of your legs.

The movement from right leg to left leg.

From right leg to left leg.

And settle into that rhythm now as you walk.

Just taking one step at a time.

Starting to notice more the movement of the feet now too.

The sensation of the foot pressing down against the ground.

From heel to toe.

The left foot,

Then the right foot.

The left foot,

Then the right foot.

Just continue noticing each foot pressed down in your own time.

Into the ground.

And easing off as you walk.

And just using this as an anchor for the rest of your brew walk today.

Left foot,

Right foot.

Left foot,

Right foot.

This is your focus now.

The point in which you can come back to when your mind wanders away or you get distracted.

Just bringing your attention to that movement.

Perhaps trying that now for a few moments on your own.

Focusing on one foot stepping at a time.

To leave you for a minute to do that in your own time.

Steady,

Gentle focus.

One step at a time.

Now it's time to bring your attention gently back to take in the whole space around you.

Connecting back to all the senses if you can.

Bringing them all into your awareness now.

What can you see?

What can you hear?

What can you smell perhaps?

And taste if you want to take another sip of your brew.

Just coming back into the present moment now through your senses.

And as we come towards the end of your lunchtime brew walk let's just gently check in.

How are you feeling now compared to the start of this walk today?

How are you feeling in your body?

How are you feeling in your mind?

Just gently notice what arises.

Do you feel a little different how you did at the start of today's walk?

What did you enjoy about the walk?

Just gently note whatever answer arises.

And are you proud of yourself for taking this time out,

For taking this break?

I'm proud of you for it,

For giving yourself this time to reset.

I hope you're feeling a little lighter,

Your mind is more at ease,

And you feel ready to face the rest of your day.

I encourage you to take things one step at a time for the rest of your day.

Just see how you feel by trying to do that.

Just take one step at a time.

I hope you've enjoyed walking with me today.

Have a wonderful rest of your day and a wonderful rest of your walk.

Thanks for taking the time to move,

Notice and connect with brew walks and with yourself.

I look forward to brew walking with you again really soon.

Reviews

Excellent. Today I needed to move in a mindful way rather than sitting on the sofa in silence (as usual). This was the perfect companion to that.

Loved it thanks

My first walking meditation and it was everything I hoped it would be! Much gratitude 🙏🏼

Lovely ☺️

Spectacular and soothing

Just finished a nice walk with your voice in my ear, sans coffee because I drank enough before I left the cabin! Thank you for your accompaniment!

Avslappnande

Thank you for your company it really cleared my mind for the afternoon