As you set off on your walk,
Allow your breath to be natural,
Coming to its natural rhythm and pace.
And allow the pace of your walking to feel comfortable and natural to you.
Pressing in on the present moment as you start off on your walk,
Notice the rhythm of your feet.
One foot connecting to the floor,
Then rising up,
Replaced by the other foot,
And the rhythm repeats over and over.
Your body knows its job,
Your legs carry you forward,
And this process continues with this natural rhythm.
Allow yourself to ground as you continue to walk forwards.
Silently label the feet as you walk.
One two,
One two.
Finally notice how your leg muscles contract and extend to push you forwards.
What other parts of your body can you notice today?
Your arms swinging back and forwards in a natural motion.
Your lower back supporting you upright.
Your neck keeping your head lifted.
Tune in to which other body parts you can notice today as you walk on by.
Next,
Notice what is going on around you,
Paying mindful attention.
Noticing in this present moment as you walk by what you can see.
As you continue to travel forwards,
Take notice of the finer details that you may have otherwise missed.
Perhaps the colour of the leaves,
The patterns you can notice in the ground,
Any details of what you can see around you.
Notice them without judgement,
There's no good or bad.
Simply being present in your walk and noticing as if you're seeing these things and taking this walk for the very first time.
Try this for a few moments,
Noticing your body's movements and focusing in on what you can see.
Telling yourself what you can see and making mental notes.
If any feelings,
Judgements or distracting thoughts pop up,
Gently allow them to pass by just as you let go of anything you see and continue to walk forwards.
As you're walking,
Allow any emotions or judgements to be released behind you as you continue to walk ahead.
Now,
Begin to notice what you can hear around you.
Can you hear any natural sounds,
Perhaps trees,
Animals,
The wind.
Allowing any sounds you can pick up on to bring you into the present moment.
And really tuning in and focusing on what you can hear around you as you continue to walk.
Noticing any people,
Cars,
Other sounds you can hear as you continue.
And without judgement,
Just listening out for what you can hear as you continue to walk at a natural pace.
Take mental notes of what you can hear.
Not getting caught up in what's happened or what's to come,
But listening in to your hearing sense and returning to the present moment.
And then returning your focus back to your body.
Not thinking too much about it,
Just noticing your posture as you walk comfortably and naturally at the speed that feels natural to you.
How your arms swing back and forth and your legs work to carry you forward.
Notice the sensation of one foot pushing into the ground and then the next foot.
How your body is naturally carrying you forwards,
Allowing you to get to where you need to be.
Take a deep breath and allow your mind to calm,
To come to a place of neutrality and feeling naturally calm and relaxed as you return to the present and enjoy the rest of your walk.
You you
