Today's meditation takes place outside.
So no matter the weather,
With or without shoes,
Take some time today to get out into nature.
Experience the outdoors.
Feel the wind in your face and the earth beneath your feet.
We will start in a standing position,
Like mountain pose.
Take an inhale as you look around,
Taking in the scenes around you.
Notice any sounds,
Sights,
Or sensations.
On an inhale,
Look down towards your feet.
Bring your right foot forward.
Exhale here.
Inhale,
Lift the left foot forward and set it down.
You're walking.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
If at any time the one-to-one breathing pattern becomes too slow for you,
I invite you to lengthen it until you feel comfortable.
Maybe you prefer to take two steps per breath or three steps per breath.
That's totally okay and totally acceptable.
This is your walking meditation.
This is your time.
You you you you you now it's time to expand your awareness a bit further keeping your eyes toward your feet in the ground around your feet use your sense of hearing to expand your awareness outward without looking around too much notice if you hear the wind as it brushes by your ears notice if you can hear birds chirping in the background or any vehicles passing far off in the distance expand your hearing to the furthest possible sound you can hear all the while keeping your gaze towards the ground and keeping your feet moving in sync with your breathing now let's pause and expand our awareness using our senses again with both feet firmly planted into the ground take the stance of Mountain Pose again using your eyes and your ears this time look up look around and let yourself become immersed in the wonderful world surrounding you notice the small things like dew or dust on the grass notice the big things like trees or buildings in the area notice the quiet sounds and the louder sounds and everything in between drops and feelings of gratitude for just being a part of it all and think to yourself I am here I am present I am grateful then continue your walking meditation step back into your rhythm and continue moving forward with conscious awareness I'll leave you here to move through the meditation on your own for a few minutes if distractions arise invite them into your meditative bubble keep breathing keep moving and at the end of the meditation I will ring a soft bell that will be your signal to come back to my voice and finish the meditation you you you you you you thank you for participating in this mindful walking meditation today I wish you well namaste
