Mindful Walk

While you walk physically or through visualization, calm yourself with mindfulness. Take in the fresh air, the rate of your breath, and the steps you take. Get to the present movement and end feeling relaxed and refreshed.

Transcript

Welcome to this time to walk. My name is Jenna and I'll be leading you through this meditation today. You can pick if you want to visualize and stay at your house or to go outside and go on a walk. First, Let's take a breath in and out. Beginning with this walk, Just start to notice how your body feels right now. Noticing if there's any tension. Noticing the different muscles in your body and how they feel today. All the way from the top of your head to your neck, Shoulders, Chest or stomach, Hips and legs from top to bottom. How are those feet feeling and what are you wearing on those feet? Another breath in and out. Next, Let's notice what's around you as you walk. What do you see? Perhaps there's trees. Perhaps there's grass. Maybe it's another season and the ground is wet or full of snow. You know what's around you. Take in the details. What colors do you see? Is it a colorful day with lots of green, Red, Yellow? Maybe some clouds are fluffy and white. Just look around you. You can choose to be grateful. Take a breath in and smell the air. What do you notice about that breath and the smells around you? Does it feel fresh after an evening or a day of rain? Maybe somebody has just mowed the grass. Maybe you smell something floral. You notice what you take in. Now, What do you feel as you go on your walk? Notice the steps and perhaps how your feet feel as you move each side, Each foot. How does the ground feel as you walk? Notice the feeling of the speed of your walk. Are you going quickly or relaxing slowly? Any pace is fine. Just notice. Going from that pace, Feel are you busy thinking of lots of different thoughts? Are your muscles a little tense and you feel like you need to be somewhere? Notice the relaxation or the fast beat. This is where you are at right now. And throughout your walk, You can choose to change your pace, To change your awareness, Change your thoughts. Go with what you feel in this present moment. Do you feel relaxed? Do you feel excited? And if you want to feel another way, You go ahead with the breath that feels good for you today and now. Continue on your walk. Breathing in. Breathing out. Let's go back to how do you feel in your mind? It's okay if it's busy. Great if it's here with us listening now. Either way, You can come back to listening and paying attention. So again, Scanning down your face. Up at the top of your forehead. Is there any tension? If there is, Take a breath and let it go. Perhaps take a smile with that breath. Notice your temples. Notice your breath. Scanning to your nose. Has anything changed? What about your breathing? Is the pace fast or slow? Scanning down your neck. And your shoulders. How do they feel? Arm and to the hands. What do you notice? Scanning the chest and the stomach. Where do you notice the breath goes? If your chest or your stomach is expanding, That is where the breath is going. If you want to have a more slow breath, Pay attention and let the breath go all the way to opening the stomach. And breathe slowly out if you can. Now notice your hips. How are they feeling compared to the beginning? Of the walk. Feel free to stretch the upper part of your body. Going back and forth. Your shoulders. Really getting a stretch with that movement. Going through noticing the upper part of your legs. With each step you can notice how those muscles are feeling. Perhaps a stretch on one leg and a flexing on the other leg. As you switch between each foot. Going forward and your foot touching the ground. Down to the feet. The heel to the pinky toe to the big toe. Notice if there's a difference between when each foot touches the ground. Does one feel stronger? Does one feel faster? Or do they feel about the same? Anyway is okay. Now let's notice the sights around us again. What do you see? What looks different? Do the colors around you change? What about the air? Is there more or less clouds or sunlight? How does the heat of your body feel? Do you hear anything different? Insects around you. Birds flying by. People talking or walking. Take a breath in through the nose. Do you smell anything different? How does your body feel right now as you walk? How does your mind feel at this moment? Continue walking as long as you'd like. Try to stay in the present moment and notice as feeling. Thank you so much for going on this walk with me today. I wish you the best before you take on the rest of the day.