Welcome to Meditation on the Move.
These are meditations you can do outside whilst walking in nature and they are designed to help you focus on you.
And the beauty of them is that you can't be disturbed by anyone else.
Even if you meet someone you know along the way,
You can hit pause and continue.
We will start these meditations with a grounding just to give us time to breathe and set our intention,
Whatever that may be.
Start this meditation when you have placed some comfortable shoes on your feet and are ready to walk.
It doesn't matter what you've been doing or what mood you're in because that's precisely what these are for to assist you with relaxing,
Unwinding and resetting.
So if you've already begun walking good,
We'll go straight into our breathing.
If not,
Pause this recording and start to walk at a leisurely pace.
Ok,
Ready?
Without walking quickly or just stand still,
Inflate your lungs to the count of three by breathing in through your nose.
After that count,
Release your breath without forcing it and breathe in again to the count of three.
Do this deep breathing for a total of eight times.
Be aware of the place you are in and consciously take in what you can see all around you.
Notice the colours,
The earth,
The sun's light and feel the air on your face,
Maybe even how the rain falls.
If you haven't already,
Begin to walk.
And as you feel your body walk more naturally and you find your flow,
Adopt a regular breathing pattern but focus on using as much of your lung space as possible.
Avoid shallow breathing high up in your chest and if at any time you want to take a really deep breath,
Do that.
Right,
You're good to go.
Begin to pick up your pace just a bit but if you can't manage to go faster,
That's fine.
Just enjoy your walking and find what fits you.
There is no need to force a pace and we certainly won't be looking at our watches or timing ourselves on this walk.
Allow yourself to glide along whilst breathing nice and regularly.
Take another deep breath now.
Begin now to think about one thing you did today which you enjoyed.
It can be anything,
A cup of coffee or tea,
A shower,
A book,
Some nice food you ate,
Anything.
If you can't think of anything,
Focus on something you might do after this walk.
Okay,
Hold that thought in your mind and notice everything about it.
What is it that you like or liked?
What does it look like?
Imagine it and everything about it.
It's colour,
Taste,
Words on the page,
Maybe even an aroma or texture.
Relish that in your mind.
Hold it there as if suspended and allow your mind to explore all around that object.
Take a deep breath now and when you let it out,
Feel a real sense of appreciation for that thing you hold so dear.
In a moment,
You're going to take another deep breath but this time raise your shoulders as you do so.
Momentarily close your eyes and open them again.
Ready?
Here we go.
Take that breath and raise your shoulders.
Close your eyes for a second and breathe out again,
Releasing your shoulders.
Okay let's do that again.
Take a long deep breath and raise your shoulders again.
Close your eyes and release.
Breathe normally and keep walking.
While taking in your surroundings,
Be aware of how relaxed you feel and start to find a pace that you want to adopt for the next part of your walk.
Now begin to set your intention for the walk in your mind.
Say to yourself or out loud,
I am feeling relaxed and I'm able to let go of thoughts which do not serve me.
I feel grateful for everything that I have.
I am feeling relaxed and I'm able to let go of thoughts which do not serve me.
I feel grateful for everything that I have.
In a moment you shall take four more deep breaths and the music will trail into your own personal walk.
Here we go.
Take that first breath and follow the breaths as we move along.
I'm now feeling my breath just as it's brewing in my own mind.
You you you you you
