Welcome.
In today's practice,
We will be taking a relaxing walk to calm our stress and anxiety.
Physical movement can be very beneficial for our bodies as well as our minds.
Walking can release feel-good endorphins that help to ease our worries and don't feel pressured to walk briskly.
Even a stroll at a comfortable pace can cultivate a sense of inner peace and promote relaxation.
You can practice this meditation on a treadmill.
Or go on a simple walk outdoors with your mind focused solely on your body.
However you plan to conduct this meditation.
Make sure to have a pathway chosen before you start walking.
And once you are ready,
Let's begin.
So as you begin your walk.
Go ahead and take a few slow,
Deep breaths.
Permit yourself to let go of anything you wish to release right now.
Taking a long deep breath in through the nose,
Filling your body with fresh air,
And then releasing the breath out slowly and gently.
Go ahead and take a few deep breaths.
Like this on your own,
Enjoying the air,
Refreshing your body and your mind.
Concentrate on your natural breath.
Try to maintain smooth,
Steady,
Controlled breathing.
Focusing on the full intake of breath.
And the full outtake of breath.
And since you are walking,
This breathing pattern will be a little faster than when you are sitting,
So just follow and trust your natural rhythm of breathing.
As you continue to take gentle breaths.
Think of the pattern you are walking.
Make sure to keep a slow,
Steady,
And natural pace.
And imagine that each step you take is a step away from anxiety.
You are walking your body into a state of calm relaxation.
So visualizing your body moving away from any negative sensations.
Negative thoughts,
Negative feelings.
You are creating more space in the body to feel good,
Comfortable and at ease.
Your steps are gestures that leap over any barriers towards peacefulness.
As your body moves,
It is releasing all negative tension of worry.
And instead.
.
.
It embraces the feeling of letting go of all that you wish to release.
Each step is helping you move closer to letting go of all the stress and anxiety that is holding you back.
Try your best to focus on every step you take.
Feel every step as your feet connect to the ground beneath you.
Take your time and allow yourself to fall into a state of deep relaxation.
Bring your gentle attention to both of your feet.
To the way they move in such a harmonious flow.
You may even name each foot as you walk silently to yourself.
Left,
Right,
Left,
Right.
Right.
Feel your muscles contract and relax as one foot rises and the other descends.
Notice how other parts of your body move as you continue to take gentle steps.
Notice the way your hips move.
Notice the way your arms swing lightly and effortlessly.
Notice the way your shoulders rise and fall.
Notice any shifting of your body as you walk at a pace that is comfortable for you.
And feel the way the motion of walking impacts your core.
How your pelvis and belly and your heart and lungs engage with this steady motion.
So spend a few moments engaging with the physical movements of your body as you continue to walk.
So take a moment to check in with your breath here.
Notice how you feel.
Relax your throat and your jaw.
Soften your gaze.
Relax your arms and your belly.
Relax your legs.
You are walking away from all stress and anxiety.
You are well and you are safe.
Allow your mindfulness to extend beyond your body now.
Look around you.
And just take in what is.
Take in your surroundings.
There is no judgment,
No comparing,
And no analyzing.
Simply observing what's around you.
You might be surrounded by nature.
Maybe you're in a park or by the beach.
Maybe you see green grass or bare trees.
Maybe you see flowers blooming.
Maybe you see people walking their dogs.
Notice the sky,
Maybe you see some clouds or the sun shining.
And if you are indoors,
Notice the colors in the room.
Notice the objects in the room.
Simply witness what is around you without judging or analyzing what you see.
So reconnecting with the breath here.
Reconnecting with your body.
And the rhythm of your walking.
While you notice what surrounds you.
Noticing any sounds.
Noticing any smells.
Noticing any textures.
Just be very attentive.
Simply notice what is going on in this world.
Notice how your atmosphere changes.
As you continue to walk.
And accept such change as you move forward.
Notice how it feels to be fully aware of your body.
You are feeling more in touch with your body and your surroundings.
More relaxed and mindful.
I invite you to repeat a little mantra as you continue to walk.
One thing at a time.
Repeat this mantra either silently to yourself or in your mind.
One thing at a time.
One thing at a time.
One thing at a time.
Notice how it feels to be fully present in this moment.
Fully aware.
In a world where we are often doing so many things at once,
There is something that is so pure and relaxing about doing one thing at a time.
And right now,
All you have to do is focus on this peaceful and beautiful walk.
As this practice comes to an end,
Begin to slow your pace.
As your steps become slower and slower,
I invite you to take one last deep breath in and release the air out slowly and gently.
As you slowly stop,
Take a few moments to stand still and breathe your steady breath.
Feeling peaceful and calm with a clear sense of gratitude for this beautiful walk you have taken today.
Feeling refreshed,
Relaxed and energized.
