That's it.
Let's get on with today's meditation.
So if you want to use this meditation in a way that's kind of your traditional walking meditation in which you just put in your headphones and take me out with you on a walk,
I'll be guiding you through that.
If walking isn't an option,
Maybe because of weather or whatever's going on right now,
You could also do a regular sitting meditation and then in your mind's eye just letting the words guide you and imagine the sensations and the experience as I lead you through your practice.
So go ahead and get comfortable,
Get ready to either take me outside or get in your comfortable seated position whenever you need.
And then when you're ready,
Just take a few big deep easy breaths.
So just breathing in through the nose and sign it out through the mouth.
Just really letting go.
If you're walking,
Don't start walking yet.
Just take those deep breaths,
Bring in the air.
Maybe feel the temperature of the air on your skin.
Feel the fresh air moving in and out of your nostrils.
Just taking a moment to really take in the air around you.
Noticing the temperature of the air.
If you close your eyes,
You can still probably tell maybe it's morning or afternoon or evening just by the way that the day feels around you.
Just taking a moment,
Maybe taking a mental scan of the body,
Checking in with how it's feeling.
What's going on in your body today right now?
And then when you're ready,
Just take a few deep breaths in through the nose and sign it out through the mouth.
And then when you're ready,
You can begin to walk.
Very,
Very slowly just taking your time,
Picking up one foot,
Feeling the weight of the foot at the end of the leg,
Setting it down,
Feeling your foot in your shoe,
Or maybe your foot on the grass,
Whatever it is.
Slowly walking.
This isn't your time to get your workout in or get as many steps as possible.
This is the time to be present,
To move slowly through space,
Picking up one foot at a time,
Setting it down,
Feeling the transfer of the weight from the heel across the foot to the toes,
And just slowly and mindfully beginning to walk,
Feeling each and every step taking your time,
Just one foot,
And then the next.
Slow,
Purposeful,
Intentional steps.
Just focusing on the feet for now,
Feeling each contraction and lengthening of the muscles that happen in the legs and the feet,
The glutes,
With each and every step.
And then,
Just focusing on the feet for now,
Feeling each contraction and lengthening of the muscles that happen in the legs and the feet,
The glutes,
With each and every step,
Allowing yourself to become immersed with each and every lift of the foot,
Every step.
Feel it in your body and just be present as you walk.
So,
So,
And remaining present with each step,
Feel yourself opening up and feeling your vitality,
Maybe feeling the beat of your heart,
The rhythm of your breath,
The pulsation of your blood circulating through your body.
As you continue to slowly walk,
Feel your vitality and your life coursing through you.
So,
Feel the strum of the instrument that is your body with each and every step.
And as you feel the life and vitality within you,
Begin to open yourself up to the life around you,
Maybe taking in any sounds of nature.
If there's a breeze,
Feeling it pass through your hair or across your skin,
Maybe feeling the rays of the sun that give life to so many things in the earth,
Become aware of the life around you while still remaining focused on your slow and intentional steps.
Maybe feeling the union between the life within you and the life around you,
All while feeling one step and then another step and another step,
Purposefully moving through life,
One foot and then the other,
Feeling the life within,
Feeling the life all around.
And just continuing your walk,
Knowing that if you get distracted,
Just recognize that you've been distracted by something that's happening around you or perhaps a thought or anything else.
And then just let it go.
Return to your feet and feel each step,
Each step,
Taking your time nice and slow,
One foot and then the other.
So so so so so so and just continue to walk,
Checking back in with the body,
Life within,
Life around,
Maybe feeling not only each step now but recognizing that each step is a new moment,
A new moment that you're alive,
A new little miracle that you get to experience,
Just feeling all of your senses open up,
Feeling completely,
Smelling,
Hearing,
Experiencing each step like it is the first and last step you've ever taken in life,
Just being present,
Being aware,
Being open,
And intentionally moving through life in each moment step by step.
So you you you And if you'd like to keep walking you can do that for as long as you would like This is where I'm going to leave you with my guidance And if you'd like to complete your meditation you absolutely can but you can also keep it going if that feels better to you Maybe just taking a moment of gratitude for your body and for the fact that you're alive and that you get to go on this walk and experience the life within and the life around you Thank you so much for joining me for this meditation practice you you you
