For today's meditation we'll be mindfully walking.
Finding a pace that suits you today.
Remembering that it will be different from yesterday and tomorrow.
Take a deep breath in through the nose.
Exhale side out through the mouth.
Enjoying being outside no matter what the weather is.
Let's do that again.
Breathing in through the nose.
Full deep breath.
Relax the jaw side out through the mouth.
Last time breathing in through the nose.
Exhale side out through the mouth.
Bring your attention to your breath.
Feeling the lungs fill with air on the inhale and releasing and letting go on the exhale.
Staying present with the breath.
And traveling that awareness to the body.
No need to change or do anything.
Simply becoming aware of your body.
Becoming mindful of your body as you move through space.
Checking in with the jaw,
The neck,
The shoulders.
Can you relax anywhere?
Becoming aware of any aches or pains.
No judgement.
Simply observing.
And releasing and relaxing wherever you can.
Stay present,
Stay aware.
As you begin to notice the sensation of the feet as they meet the ground beneath you.
Awareness of that connection.
With the earth,
Even if it's through pavement.
Feeling that grounding.
Becoming aware of any other sensations in the body,
Maybe the air or wind on your face.
Hands through your hair.
Might be raining or snowing.
Maybe it's really warm,
Maybe you can feel that heat from the sun.
Now let's move our attention outward to the world around us.
Becoming completely and utterly aware,
Absorbed in your environment.
The sights,
Shapes,
Colours.
The sounds,
The smells.
Trying your level best to simply observe rather than judge.
Acknowledging and deepening your connection with everything around you.
Trees,
Grass,
Flowers,
Roads,
Animals,
People.
The mind wonders,
It travels down a little thought spiral,
Simply draw it back with compassion.
And isn't staying aware,
Staying here,
Now.
You may like to end this meditation with a moment of gratitude.
For your body,
Its ability to move through space even if it doesn't always move exactly as you'd like it to.
For the world around you,
For being a container.
For your incredible life.
Deep breath in through the nose.
Sight out through the mouth.
Maybe a little smile.
And take a moment and decide how you would like to continue with your day.
Take care.
