Welcome to this guided mindfulness meditation for your nature walk.
This meditation was designed to accompany you on an actual walk through nature.
However,
If you listen to this and are not in a nature setting,
You can also visualize that you are going on a nature walk.
I integrated binaural beats into this track for extra relaxation during your walk.
For best results,
Make sure to listen to this meditation through both headphones.
So let's begin.
Before we start the walking meditation,
Find a spot where you can stand still for a moment.
Close your eyes if you like and take a few deep breaths.
Inhale deeply through your nose and exhale slowly through your mouth.
Again,
Deeply inhale through your nose and slowly exhale through your mouth.
As you continue taking deep conscious breaths,
Feel how the air enters your lungs and notice the sensation of your breath as it leaves your body.
Repeat this a few more times to center yourself.
Gently open your eyes if you have them closed and slowly start walking.
Bring awareness to the sensations in your body.
Feel the ground beneath your feet.
Be aware as you slightly lift one foot at a time.
Notice how your weight shifts with each step.
Feel the gentle sway of your arms as they swing naturally by your sides.
Continue to walk with this heightened awareness for some time.
Slow down and take your time.
Nature moves at its own pace and so can you during this walk.
Feel the breeze on your skin and the light on your face.
As you continue walking,
I will invite you to take in the richness nature has to offer through your different senses.
It is a soothing way to calm your mind and to bring more presence and peace into your being.
Bring your attention to the scenery around you.
Observe all the colors and shapes and nature.
Perhaps you notice the vibrant hues of flowers,
The rich greens of leaves,
Or the various textures of the trees and rocks.
Whatever you observe,
Continue taking in this moment.
Through your eyes for a while.
Engage your sense of smell.
Inhale deeply and notice any fragrances in the air.
The earthiness of the soil,
The freshness of the grass,
Or the scent of flowers.
Let these scents bring you into the present.
Here and now.
Continue taking in the richness of this moment through your nose for some time.
Become aware of the sounds around you.
You probably listened to this guided meditation through headphones,
So feel free to stop this track and take your headphones off in a moment.
You might hear the rustling of leaves,
The chirping of birds,
Or the flowing of water if you're near a stream.
Whatever you will be hearing,
Take in the aliveness of these sounds for a while.
Come back to this track when you're ready to continue this guided meditation.
Now,
Stop this track and take your headphones off as well.
As you keep walking,
Again,
Bring awareness to the sensations in your body.
Feel the air entering your lungs and notice the sensation of your breath as it leaves your body.
Feel the ground beneath your feet.
Notice how your weight shifts with each step.
Feel the gentle sway of your arms.
As they swing naturally by your sides.
Become aware of your thoughts and emotions.
Without judgment,
Notice what's going through your mind.
Every time a thought or emotion arises,
Acknowledge it and then gently return your focus back to your breath,
Your body,
And your sense perceptions.
Notice if you hold any tension in your body.
Many people hold tension in their neck,
Their back,
Their hips,
Or their face.
If any part feels tense,
Try to relax it as much as you can.
Gently connect with the natural world around you through touch.
When your fingers along the bark of a tree or the petals of a flower fulfill the coolness of a stream,
The warmth of the sun or the softness of the earth beneath your feet,
Continue with this touch exploration for some time.
Take a moment to appreciate the stillness and peace you've found in nature.
The beauty and serenity that surrounds you.
Remember that you can return to this guided mindfulness meditation whenever you would like to reconnect with the beauty and tranquility within through a walk in nature.
