Morning Brew Walk

Start your day feeling calm and connected. Make your tea/coffee and take it on a short, guided mindful nature connection walk to set you up for a great day. You can walk in your neighbourhood, local park, green space, beach or woodland.

Transcript

Good morning.

Well done for choosing to start your day with a brew walk.

I'm Natalie and I'll be your guide.

Perhaps you've just stepped outside or maybe you're already out at the park,

The woods,

The beach,

The fields or just around your neighbourhood.

Wherever you are,

So long as you're outside,

It's exactly the right place to be at this moment.

I hope you have a delicious hot drink with you that you can enjoy as you walk.

A brew walk is your time.

There are no requirements of you other than to walk and to notice.

You do not need to feel a certain way or try to have any particular kind of experience.

If you're sleepy,

Sad,

Happy,

Worried or calm,

Then we're going to allow that to be the case as we walk.

Maybe that will change and maybe not.

So you've started your day by stepping out into the world.

Let's greet the day by noticing what is going on around us.

First,

Let's take in the whole scene.

Take in your environment from the sky to the ground and all around you.

You may want to stop walking or slow down so that you can do this.

Take a moment to acknowledge where you are.

Remind yourself what day it is,

What month and what year.

Know that you are really here in this exact moment.

This is a moment of presence,

Of being fully in your life.

Now,

As you walk on,

Know that your attention will wander away from this moment to other things.

Stuff you've got to do later,

A conversation you had yesterday or you're going to have your lunch.

This is totally normal.

When you notice this,

Just bring your attention back to this moment by noticing your surroundings.

There is no need to criticise or judge yourself for this.

Let's gather our attention now to focus on what we can see in nature as we walk.

Start to really notice the trees,

Plants,

Birds,

Animals or insects around you.

What colours and shapes can you see?

You might stop to take in the finer details of a flower,

A leaf or the patterns on the bark of a tree.

Take a look at the ground beneath you.

Notice how you're connected to it.

Take a look up at the sky above you.

See what that's like today.

Notice any judgemental thoughts you have about what you see at any point and see if you can let that go and allow the natural world to be just as it is.

As you continue to look around,

See if you can notice beauty.

When you find it,

Take a moment to enjoy looking at what you've found.

Notice how you are seeing things that you might normally not see when you're rushing from A to B.

Now let's turn our attention to listening.

As you continue to walk,

What can you hear?

See if you can pay extra attention to sounds from nature.

You might hear birds singing,

Raindrops falling,

Leaves rustling.

Notice how these sounds make you feel.

What's the furthest away sound you can hear?

How about the nearest sound?

That might be your own breathing or your footsteps.

Take a pause,

Stop walking and take a sip of your drink.

Really notice the sensations of this and the flavours in your mouth.

Enjoy this simple,

Pleasant moment.

Slowly moving on,

We're going to continue to layer our senses by noticing touch.

Begin by paying attention to what you can feel in your body as you walk.

It's very familiar putting one foot in front of the other so we tend not to think about it much.

Can you feel how your body flows from step to step?

Maybe you can feel the air on your face,

The clothes on your skin.

If you have any pain or discomfort in your body,

Notice how you respond to that.

It's okay not to like these sensations but see if you can just notice it for now,

Like you're noticing everything else in your experience.

If you like,

You can explore touch by stopping to feel natural items that look interesting to you,

Like a leaf,

A petal or a tree trunk.

When you find something that you're drawn to,

Notice its qualities.

Is it cool or warm?

Soft or rough?

Smooth,

Flat or bumpy?

Notice how you feel as you do this,

Knowing that there's no right or wrong way to feel.

You might feel calm,

Nervous,

Connected or even a bit silly.

Lastly,

We're going to layer on to our experience our sense of smell.

That's if that's available to you.

Don't worry about naming particular scents.

You can simply just notice whatever your nose can pick up as you walk.

You might stop and take another sip of your brew.

If you do,

You'll notice that you can smell it before you can taste it.

Take a few slow and steady breaths in through your nose.

If you see a flower,

Take a moment to get close and see if it has a scent.

You might literally stop and smell the roses.

Whether you do this literally or metaphorically,

It's a good idea to take this time for yourself before jumping straight into the activity of the day.

Continue to walk at your own pace,

Spending time focusing on whichever senses you most enjoy.

You can choose to keep walking for as long as you like.

Or if you need to bring your walk to a finish now,

That's fine too.

Before you go,

Notice how you are feeling now.

Take a moment to recognise what made you feel calm,

Happy or connected today on your walk and know that you can return to this moment in your mind whenever you need to.

And you can go on a brew walk again when you need a moment to just be.

Thank you for taking the time to move,

Notice and connect with brew walks,

With nature and with yourself.

I hope you have a wonderful day.

Reviews

Exactly what I needed, thank you! I was sitting outside with my coffee and this helped me center and stay in the present. I’ll be using this often 💕

What an amazing meditation! At first, I wished there was noise in the meditation background. But I now see that it’s important to be able to tune in to what’s around you and listen. This was my first time listening, but it will not be my last! I love the concept, very original and creative, and I am excited to listen to more.

Mindful morning coffee walks are the perfect way to begin the day. I love waking up to my senses and simply taking a moment to start my day connected to myself.

Probably my favorite walking meditation I’ve ever done ✔️ 👍🤩🤩🤩

Amazing way to make myself pause and really enjoy my morning walks with my dog 🐕 ❤

I had been putting off this one because I wanted to do it in the morning and I just kept sleeping in. So grateful I got up and took the dog with me today. Can't wait to make this a part of my Friday routine once a week at minimum. Great sensory connection and calming guided meditation.

Lovely morning mindfulness walk- I recommend to everyone

Love it!❤️

Very enjoyable. Just what I needed this morning. Thank you.

Such a delightful way to start a morning. Thank you Natalie x

Really enjoyed this! Helped me to get out of my head and into nature. Thank you!🌹