If you haven't already,
I invite you to start moving one step at a time at whatever pace feels good for you today.
Take a few moments here to get situated,
Finding a pace that feels accessible,
Where you can observe the world around you,
But will still arrive at your destination in a reasonable time.
As you continue walking,
You might start looking around you.
What's currently in your field of vision?
If you're walking on uneven terrain,
Maybe it's what's on the ground in front of you.
Can you notice the colors,
The light hitting the trees or the buildings,
The sky,
And the clouds?
Take a few moments here,
Noticing that which is around you.
We know that gazing and exploring the world around you has benefits for your well-being,
Including stress reduction and increased attention.
Our bodies know that when we have a moment to wander and visually explore what's around us,
That we are safe,
That there is no threat.
Explore this here for a moment.
If you were looking at the sky,
Maybe notice the ground.
If you were looking directly ahead,
I invite you to look slightly up at the tree line.
Can you notice the different textures of the world around you?
Concrete,
Bark,
Water,
Rock.
Taking a few more moments here to observe the world going on around you.
Shifting your focus now to the sounds around you,
Listening to all the sounds at once for just a moment,
Leaning in to the cacophony of this moment.
Can you hear every sound at once?
And then listening for sounds far away from your current position,
An airplane overhead,
A bird song,
A highway.
Then bringing your attention to the sounds a little bit closer to you,
On your trail or sidewalk,
People walking close by,
A squirrel running,
The leaves rustling.
Noticing for a moment here.
Drawing in even further to the sounds of you,
Can you hear your footsteps,
The crunch of the ground underneath?
Can you hear your clothes against your body,
The swish of your pants or the rubbing of your coat?
And what about your breath?
Maybe your breath is fast,
Maybe it's slow.
Take a moment here to tune in to its sound.
And now shifting our attention to more tactile sensations,
I'll invite you to scan your body noticing any sensations throughout.
Starting with your feet,
Can you notice with each step the sensation of your foot rolling against the ground?
Take a moment here to notice how it feels to walk on this ground.
And moving upward,
Noticing if you can feel your pants against the skin of your legs.
What does it feel like?
Can you notice where the fabric touches your skin?
And where it doesn't?
Continuing on our journey,
Can you notice the feeling of the waist of your pants or clothing against your skin,
Your body?
Drawing your attention to your chest and belly now,
Can you feel your clothes against your chest as you inhale and the space created as you exhale?
And noticing your hands,
What sensations are present there?
Maybe warmth,
Tingling,
Cold.
Can you feel the air as you move your arms?
Can you feel your arms rubbing against your chest and your sides as you walk?
Noticing any sensations in your neck and face,
And then drawing your most careful attention to the tip of your nostrils.
As you inhale,
Can you feel the cold air moving in?
And as you exhale,
Noticing the temperature and the sensations of the air moving out.
Spend a few moments here,
And then returning to the world around you,
Taking a few final moments here together,
Seeing if you can experience all sensations at once.
Can you hear,
Feel,
See,
Experience everything,
Both within and without?
Taking a few final breaths here.
If you haven't yet made it to your final destination,
I invite you to continue to focus on the sensations or moments of attention that felt most accessible and quieting.
Maybe it was the air coming in and out of your nostrils,
Or the bottom of your feet as it rolls across the ground.
Thank you for joining me on this walk today.
May the everlasting light shine upon you and guide your way home.
Namaste.
