Welcome to Radiant Mind,
A series of meditation and music to slow down,
To breathe,
And to return to ourselves and our bodies.
This meditation will be a walking meditation.
It's best to practice this meditation while walking outdoors.
It will be about five minutes,
So plan to take a route that you know will last at least this long.
Now,
Take a few moments to get yourself ready and make your way outdoors.
Begin by standing still for a moment.
Feel the connection of your feet to the ground.
Look down at your feet and notice,
These are my feet standing on the ground.
Take a deep breath,
Inhale through your nose,
Exhale through your mouth.
As you exhale,
Relax your shoulders,
Your chest,
Your hips,
And your knees.
Now begin walking at a natural pace.
Pay attention to the sensation of each step that you take.
Notice how your foot lifts,
Moves through the air,
And then makes contact with the ground.
Feel the points of connection with the earth beneath you.
As you continue walking,
Bring your awareness to your breath.
Sink your breath with your steps.
Inhale for a few steps,
And exhale for the next few.
Allow your breath to guide your pace,
Creating a natural and rhythmic flow.
Expand your awareness to the environment around you.
Notice the sights,
Sounds,
And sensations.
Feel the air on your skin.
Listen to the sounds of nature or the city.
Allow these sensory experiences to anchor you in the present moment.
Now bring your attention to your body.
Notice any areas of tension or discomfort.
With each step,
Imagine releasing and letting go of that tension.
Feel your body becoming lighter and more relaxed with each step.
As you near the end of your walking meditation,
Slow down gradually.
Come to a standstill and take a moment to appreciate the experience.
Notice how you feel more grounded,
Centered,
And present.
