Welcome to this walking practice.
We'll keep our eyes open so we can see where we're going.
So you can begin to start and walk now.
And as you start walking,
Go a lot slower than usual.
I want you to be able to really notice each step you take.
So slow it down a lot.
And you can do this practice indoors or outdoors.
And if you don't have that much space to work with,
Simply walk and then turn around and change directions.
So again,
Walking slowly.
Notice how your feet and legs feel.
Do you feel heaviness or lightness or pressure?
Some tingles or even some discomfort?
Just notice.
Instead of focusing on your breath like we might normally do,
We're gonna just focus on the sensations in your feet and in your legs.
Just slowing it down so you can really notice each step.
Notice how your feet lift off the ground and how they land with each step.
Getting really curious about the sensations.
Now stop and take a moment and just feel your whole body standing there.
Let your senses awaken.
Do you notice any throbbing or heat,
Coolness,
Tingling or pressure?
Heaviness?
Fluttering?
Just notice without judgment.
And treat yourself to a luxurious inhale and exhale.
Exhaling completely,
Just letting go.
Taking one more mindful inhale and exhale.
And then when you're ready,
Just begin to walk again slowly so that you can notice all of the sensations.
Having your mind focus on the sensations with each step.
And while you walk,
Your mind might wander and that's okay.
When it does,
Just notice and gently bring your focus back to how your feet feel with each step.
Anytime your mind wanders,
You can always come back to the sensations.
Now I want you to bring mindfulness to your pace of walking.
Does it feel too slow or too fast?
Just experiment now with different paces until you find a pace that feels just right.
Go ahead,
Go faster,
Go slower.
What feels right to you?
You want a pace where you can both notice the internal sensations within and also notice things outside of you and in your surroundings.
So just keep experimenting with your pace until you find what feels just right for you.
Enjoying that pace that feels just right.
Again,
Where you can notice what's going on within and what's going on outside of yourself.
And just keeping that pace.
This has been called your essence pace and it's very rejuvenating and nourishing.
And you can access this pace whenever you need to refresh yourself.
Even in the middle of a busy day,
You can take your essence pace for a quick stroll around the block or even on a trip to the restroom.
Just notice how wonderful it feels not to be rushing.
How wonderful it feels to be going at a pace that's just right for you.
Just continue at this pace a little longer,
Letting it nourish you as you notice the sensations within and you also take in your surroundings.
Enjoy being present with each step,
Feeling alive in the moment,
Bringing a gentle smile to your face.
Feel free to continue walking at this pace or take an additional exhale,
Just letting it all go and allow yourself to transition back into your day.
Thank you so much for practicing with me today.
