Hi,
I'm Jenny Mayo,
And this is a mindful walking practice for joy cultivation.
Through this practice,
We can shift out of our over busy overthinking minds and really into the joy that is around us and the joy that is within our bodies as well.
So considering where you might want to meander,
Ideally outside someplace where you have room to wander and just being aware of our surroundings at all times,
Especially of any street crossings or obstacles that may arise.
This is obviously a critical part of our mindfulness practice as well.
And making sure your shoes are tied tight and heading outside,
Just taking a few moments here to really start shifting into your senses and into your body.
Might close the eyes now,
Just scan gently down the body from head to toe,
Feeling your feet strongly anchored into the earth,
Maybe bringing a slight smile to your face,
A gesture that might feel a little forced,
But that studies suggest can actually signal more joy to the brain.
Taking a few breaths here just to synchronize movement and breath and open up the lungs.
We'll breathe the arms wide and up high overhead.
Exhale them back down to the sides.
Two more times like that.
Inhale high overhead,
Exhale down.
Last time in and up,
Maybe feeling a slight smile across your lungs as you widen those ribs and exhaling the hands to the sides.
Opening the eyes if they're closed,
Really tuning to your senses here for a moment.
What do you see around you?
Are there scents,
Sounds?
What textures are there?
What is the environment like in the weather?
Just seeing if you can find some small everyday joy right now through your senses,
Maybe allowing yourself to be drawn towards that or any direction you choose to begin your walk.
Feeling the sensation of your feet against whatever surface is beneath you,
Noticing the sensation as it travels up through your legs,
Noticing the natural rhythm and sway of your body.
Is there some small joy you can find in your body right now?
The joy of this break from routine,
Of fresh air,
Of inviting movement in,
Whatever it might be.
Working through our senses,
Looking around you and noticing something you can see,
Some beautiful everyday joy unfolding in front of you.
The sky,
The sun,
A flower,
Seeing if you can breathe it in fully,
Tuning now to any sounds that might be around you,
Any joyful sound,
However small or distant,
Allowing yourself to fully take in your environment now and the weather,
Seeing if you can find some small joy right now,
Sun or the breeze,
Some sensation on your skin,
Allowing yourself for the duration of this walk to continue sensing into the small everyday joys around you and within you.
Maybe there's other senses you can find joy in,
The touch of a beautiful tree's bark that you might pass,
The smoothness of glass or stone,
Some sensation underfoot,
A scent.
You breathe into the joys,
Really feeling your body,
Noticing any small joys here as well,
Maybe even where you sense joys in your body.
You're welcome to continue this practice as long as you like or you can begin to wrap up just taking in a few last joyful sips,
Whatever's around you and within you,
Whether you're choosing to wrap up your practice now or continue a bit longer.
I thank you so much for mindfully walking with me.
