Welcome to this walking meditation.
Today we set the intention to let go of any stress or anxiety and bring ourselves into a space of positivity,
Focus,
And high vibration.
Let's just get started walking at a steady pace.
Remember to turn on your fitness tracker if that applies to you.
Check your posture.
Keep shoulders back,
Abs pulled in tight and tight glutes.
Relax your jaw and brow.
Try to relax your neck and shoulders.
Notice any tension and breathe in to release it.
Take a few more deep breaths.
Take a look around you.
Look into the sky.
Fix your eyes on anything you can find as far off in the distance as possible.
Keep gazing as you inhale deeply.
Exhale.
Remember to smile.
Inhale deeply.
Exhale and release.
Inhale deeply and on the exhale release any nervous energy.
Let go of stress.
Let go of anxiety.
Inhale deeply and on the exhale push it away.
Exhale and let go.
Inhale deeply and on the exhale release everything that's on your mind.
Exhale and let go.
Check your posture.
Now take a moment to notice how you are feeling.
Inhale deeply.
Let go of anything that does not serve you in this moment and on this walk.
Exhale and release.
Inhale deeply.
Feel lighter as you let these thoughts and feelings drift away.
Exhale and let go.
Smile.
As you continue to walk,
Focus on every step that you take.
Inhale deeply and notice the sensation of your feet as they connect with the earth.
Inhale deeply and make sure you are walking with intention.
Now focus on counting your steps.
As you continue to walk,
Try to focus on counting every 20 steps,
Then start over again.
Breathe slowly and count out your steps.
Don't forget to continue to look around and find things to fix your gaze that are off in the distance.
Check your posture.
Keep counting.
Keep counting your steps.
Continue counting your steps and find focal points in the distance.
Smile.
Inhale deeply and notice how you are feeling.
Do you feel more aware,
A little more relaxed?
Continue walking at a nice pace,
Whatever is comfortable for you.
Inhale deeply.
Find focal points in the distance.
This helps to relax your eyes.
Focus on other sensations in your body as you walk.
How does the movement of your legs feel?
Take notice of the rhythm of your steps.
Check your posture.
Now let's do some gentle stretches.
Reach both arms up toward the sky.
Stretch your fingertips as high as you can.
Feel the length through your sides.
Hold for a few steps.
Then release.
Smile.
Next,
Gently roll your shoulders backward in slow circular motions.
Do this for several steps.
Keep going.
A few more counts.
Keep going for a few more steps.
Now switch to rolling them forward.
Keep going.
A few more counts.
Keep going for a few more steps.
Now bring one arm across your chest.
Hold it gently with your opposite hand.
Feel the stretch in your shoulder and turn your head in the opposite direction for a gentle neck stretch.
Hold for a few steps.
Keep going.
A few more counts.
Keep going for a few more steps.
Now switch sides and bring your other arm across your chest.
Keep going.
A few more counts.
Keep going for a few more steps.
Now raise one arm above your head.
Bend your elbow.
Gently pull the bent arm with your opposite hand.
Hold and stretch the tricep.
Check your posture.
Keep going.
A few more counts.
Keep going for a few more steps.
Now switch sides and bring your other arm up and bend it into a stretch and hold.
Keep going.
A few more counts.
Keep going for a few more steps.
Next,
Extend your arms out to your sides.
Slowly rotate your wrists in circles.
Do a few circles in one direction.
Keep going.
A few more counts.
Keep going for a few more steps.
Now switch directions.
Keep going.
A few more counts.
Keep going for a few more steps.
Next,
Do a dynamic stretch of swinging your arms.
Swing them in front of you and to the sides.
Keep going.
A few more counts.
Keep going for a few more steps.
Take a deep inhale and exhale.
Next,
We will focus on becoming present and grounded by observing our environment.
Check your posture.
Start to notice all of the colors around you.
The blue sky.
The sunlight as it reflects on your surroundings.
The colors of the trees.
The shadows.
The pavement.
Any flowers or other plants that are along your path.
Breathe slowly and deliberately.
Just focus on color as you walk.
Smile.
Feel the temperature on your skin.
The warmth of the sun or if there's a coolness or briskness to the air.
Take it in.
Notice your skin.
Inhale.
Exhale.
Next,
Express gratitude for this beautiful experience.
For your ability to walk.
For your environment.
Think about the best parts of your day.
Reflect on everything that you are thankful for as you move.
Be present in the moment.
Notice the beauty around you and the joy of having the opportunity to be able to experience this walk.
Smile.
Inhale deeply.
Assess again about how you are feeling.
Smile.
Repeat this affirmation as you continue to walk.
I am at peace.
I am focused and satisfied.
I am grateful for this present moment.
One step at a time.
I am at peace.
I am focused and satisfied.
I am grateful for this present moment.
One step at a time.
I am at peace.
I am focused and satisfied.
I am grateful for this present moment.
One step at a time.
Notice how it feels to be fully in your body,
Fully in this moment,
Fully aware.
Notice the relief that comes with taking it one step at a time.
Exhale and embrace the simplicity.
Smile.
Now just continue to inhale and exhale deeply.
Just enjoy the walk.
Continue to look around and take notice of what you see,
The sounds,
The sensations in your body.
Continue to walk and continue to repeat.
I am at peace.
I am focused and satisfied.
I am grateful for this present moment.
One step at a time.
Keep breathing.
Inhale deeply.
And exhale.
Keep breathing.
Focus on your breaths and steps.
I am at peace.
I am focused and satisfied.
I am grateful for this present moment.
One step at a time.
Reflect back on the intention of this practice.
Do you feel grounded,
Positive,
And focused?
Are you on a higher vibration than when you started?
Do you feel satisfied?
Take stock of how you are feeling,
Then repeat the affirmation.
Smile.
I am at peace.
I am focused and satisfied.
I am grateful for this present moment.
One step at a time.
And so it is.
