It's a pleasure to guide you on this short brew walk.
Well done for being here.
You decided to carve this time out to take a break.
I'm Emily and I'll be your guide as you take some mindful steps,
Breathe in that fresh air and move,
Notice and connect to yourself and to nature.
So let's put aside whatever's gone on this morning,
Forget the to-do list for later this afternoon and just give yourself this time and this space.
Hopefully you have your brew in your hand and you can put your phone away in your pocket now.
Get ready to just take in your surroundings and connect to yourself.
This is your chance to just reset.
So if you haven't already,
Begin to walk and just start to set your own natural pace,
A pace that feels comfortable for you.
And as you do this and begin to just step,
I invite you to take a deep breath in and a deep breath out,
Just letting go of whatever you need to,
Just calming the mind and the body down.
Just bringing your breath to a comfortable natural rhythm as you walk.
I invite you now to bring your attention to your body as you walk.
Notice the way you're moving.
This may feel a little strange and that's completely normal.
We often walk without noticing how our body is moving,
But this is just a great way to connect yourself and to feel safe and comfortable.
So if you're feeling a little bit of a pain,
Just let yourself be safe and comfortable.
Connect to yourself and to connect to the moment.
So gently bring attention to your legs now as they stride forward one step,
Then the other.
Now notice your arms moving from side to side.
Next,
Bring your attention to your feet as they touch the ground one at a time.
Next,
Bring your attention to your feet as they touch the ground one at a time.
From right to left,
From right to left,
And just settle into that rhythm one step at a time.
The left foot,
Then the right foot,
The left foot,
Then the right foot.
Be playful with this if you want to.
Go at whatever pace you'd like.
You might want to go quickly or more slowly.
And maybe say to yourself,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right.
Use this as your anchor,
Your object of focus.
And you can come back to this point and back to focusing on your feet whenever your mind gets distracted.
Literally ground yourself with your feet and label it left,
Then right.
Now we've set this point of focus and we've connected to your body.
Let's begin to just take in the surroundings.
What can you see as you walk?
Just looking from left to right.
Remembering to look up and look down.
And as you do this,
Say to yourself the objects you can see as you walk.
Perhaps looking out for things you may normally rush past.
What colours are around?
What colours are around on the trees,
The leaves?
Any buildings nearby?
Take in your environment.
What signs of nature are nearby you?
You may be passing some flowers in somebody's garden or be able to see some trees in the park or tiny bits of green.
Wherever you're walking,
Just try to notice these signs of nature,
However small,
However big.
Nature is all around us,
Even in suburbs,
Cities,
Built-up areas.
It's just about seeking it out.
So challenge yourself to look closer and to notice nature,
Even on a small walk like this.
Now let's focus on what you can feel as you walk outside today.
Perhaps when you see these signs of nature,
You feel a shift.
Maybe you feel happy,
Calm,
Relaxed,
Or neutral.
There's no right or wrong,
We're just here to notice.
How do you feel?
Now bring attention to the physical sensations you feel.
Notice the air on your skin and ask yourself what temperature does it feel like today?
Is it cold or warm?
Just tune in to any sensations that arise as you walk.
Remembering if you feel like you're walking,
You get distracted,
Bring your attention back to your feet.
Tuning into sensations may bring your attention back to the body.
Some sensation may be unpleasant,
Some pleasant or just neutral.
We're just here to notice these things.
Just bring kindness to yourself.
We're just building awareness.
Now take another look around,
Taking in your surroundings again,
Whatever they may be.
Labeling what you can see if that helps.
Houses,
Greenery,
Cars,
A tree in the park perhaps,
A passerby,
Someone running,
The sky,
Just becoming even more aware of it all.
Try to label what you can see and gently say to yourself,
This technique of labeling helps develop your awareness and your attention,
And practicing mindfulness outside feels so good,
Doesn't it?
You can also practice mindfulness outside and practice mindfulness outside.
Now,
If you have a hot drink with you today,
I invite you to take a sip,
If it's the right temperature,
Of course.
Really notice how it feels to have a drink.
Is this a peaceful moment,
A moment of calm?
Perhaps you feel a bit of joy,
Or you just appreciate exactly where you are right now.
Just continuing to take in your environment and everything around you,
Being here now.
And as you come towards the end of this brew walk,
Let's just check in.
How are you feeling now compared to the start of the walk?
How do you feel in your body?
Is this a peaceful moment?
Perhaps you feel a bit of joy,
And how do you feel in your mind?
Again,
Just noticing what comes up.
We're here to inquire,
Not judge.
Be kind.
Continue walking for as long as you want to.
But if it's time to head back,
That's fine.
But if it's time to head back,
That's fine too.
I'm really proud of you for taking this time to reset,
Just taking this small amount of time out of your day to connect with yourself,
With nature and the outdoors.
And perhaps you can make this a regular habit if that works for you.
But thanks for taking the time to move,
Notice and connect with brew walks.
I look forward to brew walking with you again really soon.
