Recording to accompany walking meditation.
Find a patch of grass.
Leave your shoes on or take them off if you would rather walk in bare feet.
Wherever you are,
Allow your toes to connect to the earth.
Take a few moments to close your eyes if you feel comfortable and take some deep breaths.
As you stand on the surface of the earth,
Begin to connect with your ancestors.
Travel back in time thousands of years before the complications and challenges of the 21st century.
Begin to imagine a simple and slow life.
Nothing to be late to,
No newsfeed to scroll through.
Connect to the same earth and dirt that those who roamed before you did.
Feel the weight of your bones and allow them to increase in weight as you stand and breathe.
Extend your breath in through your belly and expand long and deep.
Match your exhale to release and let go.
Allow the weight of your bones to take over.
Keep the breath deep and steady.
Imagine you're sucking that breath from the earth below you and fill your belly like a balloon.
Let the exhale go and empty your whole torso of breath from top to bottom.
Begin to open your eyes and start to take slow,
Steady steps.
Walking heel to toe,
Heel to toe.
Allow your feet to touch the earth,
Heel to toe.
Use your breath to keep your pace.
Keep the breath soft,
Long,
And full.
As you step,
Your mind will begin to create stories and distractions.
These stories are simply your second mind attempting to block you from your true connection to self.
Let it babble.
Let it go,
Go,
Go,
But do not interact.
It's as if there's a TV on in the background.
Endlessly talking and attempting to get your attention while you remain focused on your breathing and your steps.
Breathing and steps.
Back to the breath,
Back to the steps.
Eventually,
Maybe your second mind will grow tired.
It'll slow down and rest due to lack of interaction.
Continue to step even if you have to walk in circles.
Breathe and step,
Step and breathe.
Begin to notice the ground around you.
Notice the trees rustling in the distance.
The sound of animals and birds surrounding you.
Continue to notice the weight of your body as you walk and breathe.
Imagine yourself being tethered back onto the planet.
Like a hot air balloon landing softly or maybe with a thud.
As you continue to walk,
Notice your surroundings more and more.
The more you notice,
The more present you will be.
Take as long as you need.
Walk and breathe,
Breathe and walk.
Continue to walk and breathe.
Every time that second mind attempts to get your attention,
Come back to your steps.
Walk and breathe,
Breathe and walk.
You feel comfortable.
Begin to come to a soft and gentle stop.
Close your eyes.
With your eyes closed,
Notice again the sound of the surroundings.
Take one full inhale.
Expand again into your belly like that balloon.
And then exhale everything out.
Take your final landing.
Come back to the earth.
Come back to the present.
When you're comfortable,
Open your eyes.
Thank yourself for taking the time to reconnect and return to the rest of your day.
