My name is Kori.
Let's meditate together.
This meditation is designed for you to actually listen to while you're taking a walk outside.
Preferably it's somewhere in nature.
Of course you will have your eyes open for this meditation.
The focus is more about observation,
Tuning into your felt sense and generally being more aware of everything around you and inside of you.
Let's fall into a rhythm with your walking.
Feeling your steps landing on the earth.
Put all of your attention into the sensations that you're feeling in your feet as you walk.
You may be wearing shoes.
Notice what your shoes feel like on your feet,
What it feels like when your feet connect to the earth and the pressure of the solidity underneath your feet.
If you're walking barefoot then you have the extra availability of sensitivity in your feet.
Be aware of the feelings of the earth that you're walking on,
The texture,
The temperature.
Put all of your attention into your steps,
The rise and fall of your feet.
And try and be really present in just that action alone right now.
Feeling the muscles in your legs,
How the energy from the earth travels into your body.
See if you can feel the exchange between you through your steps and the earth beneath your feet.
Can you feel an exchange in energy or is it more just about the movement for you right now?
Notice how the vibration of the earth travels into your legs when you make contact and you step down with your feet.
There's a vibration that travels into your legs,
Up your legs and into the lower part of your back.
Just be aware of that movement of energy traveling through you.
Feel the way that your arms move as you walk.
Notice the warmth of your body.
Become aware of the sensations that you can feel on the skin,
The bare skin that you have exposed to the elements around you.
Notice the temperature of the air that touches your face as it moves through and around your arms when they sway back and forward as you walk.
See if you can feel the oxygen and the air moving through your hair on your head.
Maybe it's blowing it slightly if you're walking quite fast or maybe it's a windy day and the air is blowing around you.
Notice what that makes you feel like.
Does it feel refreshing?
Does it make you feel exposed?
Does it make you feel cool and cleansed?
What are you feeling as you walk today?
What's going on in your mind as well as your body?
If you take a nice big deep breath does the air feel cool in your nostrils as you breathe in or is it a warm day and the air feels warm and sticky around you?
What's the breath feel like as you allow it into your body?
Notice if your body is starting to warm up.
The energy and the movement of walking is creating some heat inside of you.
Maybe you're sweating a little bit across your forehead and your brow.
Take your observation further out away from just you and your physical.
Start to look around as you walk.
Notice other people if there's people on your walk.
Notice the trees,
The colors,
The shades.
Really look at everything that's going on around you as you walk.
Notice the textures of different things that you pass the floor beneath you.
Maybe there's fences,
Maybe there's walls.
Notice the rocks,
Notice the wood.
You might be lucky enough to be near a bed of water.
Watch the water.
Just zone into all the different elements around you.
They each have their own vibration,
Their own energy that they're giving off and allowing you to connect to if you just walk slow and increase your awareness.
Start to see if you can hear the birds.
Maybe you can hear dogs barking or children playing.
What wildlife is around you?
Animals,
Maybe there's butterflies or bees.
What else is taking a walk with you today?
Imagine every time you breathe in,
You're breathing in all of these different energies and colors and sensations around you.
You're taking them into your own personal energy field.
You're allowing them to penetrate through your skin.
You're breathing them into your lungs.
You're opening and absorbing all that is around you on this walk today.
If there's voices in your mind talking and talking and talking and thinking and thinking and thinking just like there always is for all of us,
How about we tell them to be quiet today,
To hush.
The more you zone into one particular thing,
Whether that's visual or whether that's a sensation that you feel or an emotion that's coming up,
The more you zone your awareness into one thing,
The more the talking the talking the talking shushes.
Just be still thoughts.
Right now I'm busy feeling the world.
Right now I'm in this moment.
I'm not at work.
I'm not at home.
I'm not next week,
Last year.
I'm nowhere but right here in this moment.
I'm feeling each step.
I'm aware of every inhale and every exhale.
I hear all the sounds.
I feel all the feels.
Notice the different smells.
How many different smells?
How many different things can you smell?
How lucky are you right now to be here on this simple walk?
How grateful are you to have this simple walk?
These moments to yourself,
Just you and nature.
I'm going to be quiet now so you can just be,
Just walk,
Listen to the music,
Or turn the music off and just listen to the natural sounds around you.
And be present.
Walk your walk.
Namaste,
My friend.
So so so so so so
