Welcome back.
My name is Laura and this is Cultivate Your Wellness.
Today's meditation is a walking meditation.
It is an opportunity to connect with your body and the breath in the present as you walk mindfully.
This walking meditation can be done anywhere but please choose a place to walk where you feel comfortable.
A place free of traffic where you can safely turn your focus inward as you move along your path.
You can walk at any speed you wish.
The practice is to grow your awareness as you move through your surroundings with intention and mindfulness.
Let's begin.
Beginning to walk at a comfortable pace for you and connecting with the breath.
Inviting it to flow at a natural rhythm with your steps.
Feeling the air as it enters and leaves your nose and mouth.
As it fills your lungs,
Your chest expands and contracts.
And bringing your focus to your body now.
Feeling your feet on the ground with each step.
Sensing as your weight shifts from leg to leg.
Sensations of your muscles as you move along.
The gentle lifting of your foot.
The shifting of your weight.
The placement of it back on the ground.
The lifting of the next foot.
The shift of the weight.
The placement on the ground.
Staying present and aware of the sensations.
This methodical flow.
Perhaps repeating to yourself,
I am walking.
And feeling the sway of your arms.
The rotation of your shoulders.
Opposite to the rotation of your hips and the movement of your legs.
This continuous flow of energy as you find your rhythm.
Lift.
Shift.
Sway.
Step.
Lift.
Shift.
Sway.
Step.
I am walking.
And noticing your posture.
Maybe opening the chest slightly.
Lifting the chin.
Placing your gaze gently in front of you.
Noticing your body as you move through space.
Noticing the breath as it carries you along.
The inhale and the exhale.
Nourishing your body.
Nourishing your life force.
I am walking.
And if the mind begins to wander,
Bring your attention back to the sensations of your feet touching the ground.
The shift of your weight.
The swing of your arms.
Gentle movement of your shoulders.
The continuous flow.
The rhythm.
Release the idea of a destination.
You are just walking.
Give yourself the freedom to follow your body as it moves freely through space.
Connecting with the sensations.
Connecting with the breath.
Releasing the thoughts.
Releasing the shoulds and coulds.
Just walking.
Just breathing.
Just being.
In the present.
I'll leave you now to continue on your own.
As you walk,
Perhaps you'd like to awaken your other senses.
Noticing the sounds,
Smells and sights around you.
Forming no opinions about the experiences.
Just taking them in.
Noticing and walking in the present.
Thank you for sharing your time with me today.
I hope you enjoy your walk and the rest of your day.
Bye for now.
