Welcome to this walking meditation.
So I just want you to take a nice deep breath and feel that breath come into your body.
So whether you're breathing in from your nose or your mouth,
Just feel the breath come in and out.
And just really just have that moment where you're starting to get rhythmic with your breathing.
And you're really giving yourself time to have your breathing just settle,
Just wash away whatever's happened in the day.
Or if you've woken up and done this,
It's really bringing you alive for the day.
So just breathing in and breathing out and just really appreciating that moment,
That breath.
And just in and out as you notice the world around you.
And what I want you to do is start to focus on your body and we're going to start to relax your body.
Just feeling the bottom of your foot and moving all the way up your body.
So relaxing your foot,
The bottom,
The top,
Moving up to your ankle and just feeling it all relax as you walk along.
And your calves and shins and knees and your thigh and the back of your leg and your bum and stomach and your chest and all the way down your back.
And just as your breath comes in and out,
You're just feeling that your body is just relaxing with each step you take.
And your shoulders and the top of your arms and your forearms and hands and fingers.
And now your shoulders,
Neck,
All the way up the back of your head and the top of your head.
Your forehead and eyes and nose and mouth and jaw.
And your whole body relaxes as you breathe in and out.
You're really noticing your body on this walk and just how wondrous it is and how it moves.
And how you can appreciate moving and breathing and just feeling alive.
And when you feel yourself distracted,
I just want you to come back.
So when I,
When you get distracted by thoughts,
Just come back to your breath and just breathe in and out.
But on this walking meditation,
I just want you to notice the world around you.
And I want you to take a moment just to move your headphones if you've got headphones on and just stretch your hearing and see what you can hear.
So really stretch your hearing and see what you can hear and then come back.
And now I just want you to do that again.
So just,
You know,
One earphone off and just stretch your hearing even further.
So you've stretched it to,
You can hear maybe streams or cars or sound of children or whatever it is.
Stretch it further.
Is there anything else that you can hear underneath those sounds?
Really stretch your hearing.
So just removing one of your earphones and just stretch your hearing and just take a moment to really feel that and hear those sounds of where you are.
Now just coming back and just coming back into your breath.
So you've stretched your hearing.
You've gone out beyond your body.
Now just come back and just feel the breath again.
As you're walking along,
Feel that breath coming in and out as you breathe in and out and just feel it come through your body.
And I want you to start to notice what's around you.
And,
You know,
Is it streets?
Is it fields?
Is it trees?
Is it grass?
Is it mud?
Whatever it is,
Just really pay attention and notice it and notice the beauty of it.
What beauty can you see in your surroundings?
And as you're breathing in and out and feeling that breath,
Just feel your body with each step and just noticing the world around you.
And is there a beautiful light?
Maybe it's a rainy,
Grey day and there's something beautiful about the way that light still is on that rainy day.
Or is it sunny and is there something beautiful about the sun?
Or is it night and there's something beautiful about the moon?
Whatever it is,
Just as you're walking and you're breathing and you're really just noticing and appreciating what's around you.
So I'm just going to give you a moment just to look around and I'll come back.
Okay.
I hope you're feeling relaxed and your body's just started to relax and you can feel yourself within this walk and within this universe.
And just feel your feet on the ground as they're pounding through and really appreciating that world around you.
And just enjoying that focus on your breath,
Just coming back,
Breathing in and breathing out.
Remember that's the purpose of the meditation,
The walking,
The breathing in and out and just focusing on these beautiful thoughts and this moment of mindfulness.
And I want you while we're here just to think of something,
One thing you're grateful for,
Maybe you have more and that's fantastic,
But just one thing that you're grateful for is it a cup of coffee that you woke up and you weren't feeling tired?
Or is it being out on this walk?
Is it something you've seen a conversation with a friend,
Whatever it is,
Just think what are you grateful for right now in this moment?
Just take a moment to think about that.
Just really appreciate it as you breathe in and out and pull that into your body and just make that thought bigger.
So really expand.
So if it's a cup of coffee,
What was it about the cup of coffee?
If it was a phone call with a friend,
Or maybe it's just you not feeling as tired or being on this walk,
Whatever it is,
It doesn't have to be huge.
Just expand it to understand why you feel grateful for that moment.
Okay,
So coming back and breathing in and breathing out and we're nearly through with the meditation.
And I just want you to just put your hand on your heart if you feel comfortable and just feel your beating heart and the breath coming in and out of your body as you walk along.
Enjoy this moment.
Enjoy the rest of your day or your evening.
And remember to come back to your breath when maybe you're feeling a little stressed or you just need a moment,
Even five breaths in.
So breathing in and out,
In and out and just feel that breath as it comes into your body and just feel how alive it makes you feel.
I hope you enjoyed your walk and your walking meditation.
