Let's fully arrive here in this moment.
Take a nice deep inhalation and feel your feet on the earth.
You can have your shoes on or off but just feel that connection with feet to earth.
Take a breath as though you are breathing in from the feet all the way up to the crown of the head and feel the weight shift from the heels to the balls from the right foot to the left foot.
Just explore shifting your weight in this way and let your body find the center.
Take another deep inhale,
Exhale relax your shoulders,
Melt your jaw and get ready to come on this walking meditation with me today.
As you inhale let your right foot lift up and as you exhale place it down on the ground.
Inhale lift the left foot up and exhale return to the earth.
Let's take a couple more steps in this way and slowly work your way up to a slow steady walking rhythm.
Notice the earth absorbing your weight.
Notice each part of your foot as it connects with the earth.
Become aware of the sensation of your clothing on your skin.
Notice your arms,
Feel them swinging and brushing the sides of your body.
Feel the temperature of the air on your skin and whether or not there's a gentle breeze.
Become aware of the sounds around you starting with those furthest away and allowing your awareness to notice sounds closer and closer and perhaps even sounds inside your own body.
Notice sensations in your body.
Soften all 43 muscles in the face.
And find a gentle ease as you step.
Connect with your breath.
Notice what you see.
Try not to judge it or label it in any way.
Just look out your eyes as though you're seeing this vision for the very first time.
Notice and travel around all the sensations you're feeling.
Become aware of your heart and take three mindful breaths to the heart.
Let's set an intention with every footprint we make.
As you plant one foot,
Say a prayer for health,
Happiness,
Joy and pace.
Take a moment of gratitude as though all of these things,
All of these prayers have already manifested in your life and gratitude for your able body to be here on this walk.
Reconnecting with the simplicity of your steps.
I'm going to leave you now to continue your mindful walking or go about the rest of your day.
Try and integrate mindful walking into every day.
Whether you're going to the mailbox or walking to the car,
Whatever it is,
This will help you to get out of the head and come into the body where you'll find the joy in simply being.
