Hello and welcome,
This is a short mindful walking practice that you can take outside with you,
Whether you're out in nature walking around your neighborhood.
Or simply moving around your backyard.
The aim isn't to perfect your walk.
To walk at any particular pace.
It's simply to bring your attention to your body,
Into your steps,
Into your surroundings and into this moment.
When you're ready,
Let's begin.
As you start to walk.
There's no need to change your pace just yet.
Simply notice your body moving.
Feel the contact of your feet on the ground,
Your heel,
The ball of your foot,
Your toes or whatever rhythm your steps naturally have.
Take a slow breath in.
And a gentle breath out.
Allow your shoulders to soften.
Allow your arms to swing naturally.
And let your breath find its own comfortable pace.
There's nowhere to get to,
You're just here,
Simply walking.
And now bringing your awareness outward a little.
Begin noticing the temperature of the air on your skin.
Notice the lines.
It's a bride.
Soft.
Cloudy.
Filtered through leaves.
Whatever it is that you see.
Bringing your awareness to the sounds around you,
Whether they are birds,
Cars,
Trees,
The rustle of leaves in the tree from a breeze.
Footsteps,
Silence.
You don't need to label anything,
Just let the sounds come and go.
Feel the movement of your body.
The gentle shifting of weight from side to side.
The sway of your arms.
The rise and fall of your breath.
If you like,
You can slow your pace just a little,
Not dramatically,
Simply enough to bring a touch more awareness.
Feel the ground supporting you with every step.
Notice how your feet lift and how they land.
If thoughts come in,
Planning,
Analyzing,
Worrying.
Simply notice them.
And gently return to the next step and to your breath.
Step.
Step breath.
Now bring a sense of curiosity,
A little beginner's mind to your walk.
Notice something you've never really paid attention to before.
A color,
A shadow,
A sound.
The texture of gravel or grass under your feet.
The rhythm of your breathing as you move.
At the ordinary,
Feel slightly new,
Nothing special,
Simply noticing.
As your walk comes to an end or you continue without me.
Don't stop too suddenly.
Just allow.
A slow easing of your pace.
Take one deep breath in and a long steady breath out.
Notice how your body feels now.
Maybe a little clearer.
A little more grounded.
Perhaps a little more connected.
You can continue your day at your usual rhythm.
Carry this awareness with you.
Each step is a chance to come home to yourself.
Thank you for walking mindfully with me today.
