Hey,
This is a 10 minute mindful walking meditation for you to do to relieve stress and feel calm.
You can use this meditation to give yourself a break from your busy day to day life and bring yourself into the present,
Enjoying time to breathe and take in the world around you.
If you can then you should go outside and walk in the nature,
But if you are unable to do so you can still practice this inside.
Before we start this walk,
Notice how your body feels.
Take a deep relaxing breath in and out.
As you begin to walk I want you to take in the sights around you.
Do you see trees or flowers,
Cars or people?
What do you see around you?
Notice everything,
The colours and shapes.
Keep walking and mindfully breathing in slowly and out slowly,
Allowing your pace to match your calm breathing.
Listen to the sounds around you.
What do you hear?
Are birds tweeting in the trees?
Are planes flying above you or dogs barking?
What do you hear when you are truly listening?
Notice the ground beneath your feet,
The feeling as your steps touch the surface of the ground.
Is the floor hard or soft?
How does it feel against your feet?
Breathing in all of your surroundings,
Is the wind strong or gentle?
Is the sky bright or dull?
Notice everything around you.
Look around at everything that grabs your attention and fully see the details in these things.
Notice how when you are walking mindfully and calmly that you fully take in the world and leave your stress behind.
Let's take a moment of gratitude to be thankful for the air that we are breathing,
Our legs and our muscles that are allowing us to take this walk.
Repeat these affirmations after me.
Repeat them to yourself.
I am grateful for the air that I breathe.
I am grateful for my body.
I am grateful for my legs.
I am grateful for nature.
I am grateful for the ability to walk.
I am grateful for these peaceful moments.
Take this moment to be fully present.
Breathe in the fresh air and breathe out any stress.
Breathe in and breathe out.
Clear your mind for a moment and just listen to my voice and listen to the sounds around you.
Look at the beauty around you.
Look at all the details of all of the beauty that you see.
Feel the sensation of each footstep.
Enjoy this moment of mindfulness.
If any thoughts enter your mind just take a deep breath and let them go.
Breathing in relaxation and breathing out stress.
Allow yourself to be fully present right now in this moment.
Breathing in and breathing out.
You are free of stress and fully calm.
You are mindful in this moment,
Appreciating everything around you,
Noticing all of your senses completely present right now in this moment.
As you finish your walk remember to keep this positive feeling within you for the rest of your day.
Remember to take a moment to just be mindful and present.
Try to repeat this mindful walk every day or as often as you can to enjoy this mindful moment for yourself and to release any stress.
I hope that you enjoyed this walking meditation and I hope that you enjoy the rest of your day.
Goodbye.
