Welcome to this walking meditation.
So put your shoes on,
Tie those laces,
And let's go outside.
So we start our walk.
Take a few deep breaths to get started.
Breathe in and exhale.
Breathe deeply and clear your mind.
We are going to go on a refreshing,
Calming walk,
But we'll increase the intensity and we're going to feel amazing.
This walk is your self-care.
So start at a comfortable pace and feel your feet meeting the earth beneath you.
Think of how confident and self-assured you are.
In this moment you are so thankful for your strong legs,
The movement of your hips,
A strong core,
But yet you have relaxed shoulders.
Your balance is fabulous and you experience a sense of curiosity.
What movement do you see?
What do you smell as you take a deep breath?
Just notice the air.
Is it cool and crisp?
Or is it warm and fragrant?
So let's continue our walk and maybe find yourself with a steady pace.
And maybe your breathing is steady.
Breathing in and out.
In and out.
Enjoy this moment of freedom.
And you're focusing just on your breathing and the movement of your steps.
Are you still there?
Where have your thoughts gone?
What are you thinking right now?
Are you feeling calm?
Or maybe pressed for time?
If so,
Remember that this is your self-care.
For now you're practicing being right here.
Everything else will wait.
So allow all other thoughts to fall behind you with each step that you take.
Move forward.
This is the present which is our gift.
Nothing needs your attention.
There is no pressure and no timetables.
So enjoy this walk.
One foot after the other.
It's time to pick up our pace.
So maybe you start swinging your arms and you let your feet move purposely and faster.
Is there a new rhythm to your breathing?
Take a moment to fill your lungs with the fresh air and just enjoy your breathing at this faster pace.
You are having fun and you have no stress.
There is no tightness in your body and you are relaxed.
And you're just enjoying this walk.
You can slow down a little bit and maybe think of feeling grateful.
Gratitude for your present life.
The strength of your body.
Your legs to move you.
Your strong core.
And your assured shoulders.
You are so thankful.
And you're slowing down.
Enjoy this slower pace.
Look around you.
See and maybe notice something that you haven't noticed before.
On this walk,
We want to lower our heart rate and increase our heart rate.
So start moving at a brisk pace.
Oh,
The sights that you see.
You are walking easily and energetically.
So notice where you are.
Are you on a flat surface?
Or are there rolling hills?
Are there trees or open spaces?
And you remember just being outside,
Maybe as a child.
And all the curiosity you had for what was around you.
And all the little things that you noticed because everything was an adventure.
Use your curiosity to challenge yourself to see all of the colors.
Smell the beautiful air.
You take a deep breath and you exhale and you're feeling amazing.
We are at a place to slow down the pace again.
Look at nature and view it as a living and breathing world.
Enjoy this moment.
Think of your happiness.
Maybe you see beautiful lush green grass.
Or a park bench that invites you to go sit down.
But you're going to continue to walk.
You'll enjoy maybe the shade of an elm tree when your walk is done.
Maybe within your sights you see the stillness of a blue lake.
And that gives you more peace.
Maybe you're along a busy street and you enjoy this slower pace to watch others just hustle by you.
You feel renewed with this walk.
It refreshes you and you find yourself blissful.
Take a few moments to just enjoy the walk.
Welcome back.
Roll your shoulders up and down,
Pulling them down away from your ears.
Pull your head back just a little as you are confident,
You are proud and you feel amazing.
You know that this walk will allow you to have the best rest of your day.
Thank you for taking this walk with me.
You have arrived.
We'll see you next time.
.
