This meditation is for you to pop in your headphones and take a moment away from work.
This is a walking meditation to help you blow off some steam from work.
Maybe you just read an email that set you off.
Maybe it's a combination of multiple things throughout the week.
Or maybe you're just not sure what exactly it is.
You just need a moment away.
So take this moment as you're walking to first begin to breathe intentionally and just focus on your breath.
People say that often,
Focus on your breath.
What does that mean?
Focusing on your breath is really thinking about your breathing.
So without altering your breath while you walk at whatever pace you're walking,
Can you just watch with your internal mind's eye your breath coming in your body and going out?
And see if you can focus on this.
Kind of guide your mind away from the energy of work and pinpoint it into the focus on your breath right now right now in this moment.
And as your mind wanders off,
Just know that's normal.
You're human.
Some people often think that the point of meditation is to be thoughtless,
But that's actually an impossible feat as a human.
The point is more so being able to separate yourself from your thoughts and to find solace in wherever you are,
To be able to witness your thoughts in order for you to understand and experience that you are not your thoughts.
So when we take things like focusing on one single moment,
One single thing,
That's called mindfulness.
You're focused and mindful on directing your thoughts.
So whenever you notice your mind wandering off,
And especially in times of heightened emotions,
Our mind can just go crazy,
Go wild.
And sometimes it's okay to let it.
And when you've had enough of that,
Mindfulness can be your friend.
So coming back into that moment of mindfulness,
Bring your awareness.
See if you can get even more focused on your breath.
What are the sensations that you feel as you breathe in?
Is there a Is there a texture,
A temperature,
A quality,
An area that feels more concentrated when you breathe in?
And what about when you breathe out?
Can you notice,
Do you like to breathe out of your mouth?
Or maybe it's your nose.
What's your body's response?
Get so curious around the depth of simply paying attention to your breath and noticing what is your body's response every single time you breathe out?
Is it relaxing as you breathe out?
Is it energizing when you breathe in?
Take these next handful of steps that you're taking right now and really notice how your body physically reacts to your breath.
Were you able to stay there for a moment?
There's no goal in meditation,
But I'm just curious,
Were you able to stay present,
Supremely present with your breath for even a second?
That's where the magic is.
In this practice,
This is a practice of coming back to you,
Pointing to the you deep within,
The true you that is not your thoughts,
But the one that is able to find that single moment of complete presence.
And as we begin to wrap up this walk,
Take a moment to,
We'll do a little exchange,
Either as you take each step or as you breathe in,
You can figure out the cadence,
But we will begin to exchange some energy.
So we will breathe in peace and breathe out frustration.
Breathe in acceptance and breathe out anger.
Breathe in letting go and breathe out grasping on.
Breathe in love and breathe out separation.
Breathe in peace and breathe out anything else that's no longer serving you right now.
And may you know that while the emotions that you feel,
Regardless of what they are,
Are so valid.
And may you also know that you are not your emotions.
And just notice how taking 10 minutes to remove yourself from a situation where it's feeling frustrating,
Stepping outside into the beautiful outdoors,
And being a little bit more mindful to be connected to the presence and your true self.
Let that remind you of how powerful,
How amazing,
How miraculous,
How strong,
And how absolutely incredible you are.
