Hello,
Thank you for choosing this Mindful Nature Walk recording.
I'm Natalie,
A counsellor,
Mindfulness teacher and nature therapist.
Today we're exploring the theme of the Autumn Equinox,
Which takes place around the 23rd of September in the Northern Hemisphere.
You can do this walk anytime around the end of September and start of October.
There is a modern pagan celebration for this time of year called Mabon.
You don't need to be a pagan to do this walk,
We're just using it as a theme to guide us.
Some practical things to get started.
You don't need anything special to do this walk,
Just outdoor clothing and shoes,
Something to listen to this audio on and somewhere to walk where there are trees and plants.
A woodland walk would be ideal but your local park will do just fine.
I recommend pausing the recording after each prompt or invitation and taking as much time as you'd like before pressing play and listening to the next part.
Use this recording as a guide.
Do what feels right for you,
Taking what you need and leaving anything that doesn't resonate or feel helpful.
Pause now and hit play when you're outside and ready to walk.
This walk is your time.
There are no requirements of you other than to walk and to notice.
You do not need to feel a certain way or try to have any particular kind of experience.
If you're sleepy,
Sad,
Happy,
Worried or calm then we're going to allow that to be the case as we walk.
Maybe that will change and maybe not.
Let's begin by noticing the pace you're walking at.
Try to do this without judgement but with curiosity.
Notice the sensations of walking in your body.
Then begin to slow your pace gradually,
Noticing how it feels to do so.
Find a pace that feels like a nice balance of forward motion and relaxation.
The autumn equinox is a transition from summer to autumn,
A time when light and dark is in perfect balance before the energy of the sun wanes and nature slows its pace and rests.
See if you can reflect this concept in your pace and movements during this walk.
Now let's notice the space around you.
What can you see?
Take in your environment from the sky to the ground.
Pause and turn to see all around you.
Take a moment to acknowledge where you are.
Remind yourself what day it is,
What month and year.
Know that you are really here in this exact moment.
This is a moment of presence,
Of being fully in your life.
As you walk on,
Know that your attention will wander away from this moment to other things,
Stuff you've got to do later,
Conversation you had yesterday or what you're going to have for dinner.
This is totally normal.
When you notice this,
Just bring your attention back to this moment by noticing your surroundings.
There is no need to criticise or judge yourself for this.
Let's gather our attention now to focus on what we can see in nature as we walk.
Start to really notice the trees,
Plants,
Birds,
Animals or insects around you.
What seasonal shifts do you notice?
At this time of year,
The leaves are starting to change colour and drop,
But different species of trees do this at different times and rates.
Explore the variety of trees near you.
You don't need to know their names,
Just notice the colours and shapes of the leaves.
Here you can involve your sense of touch and feel how the leaves are at this time of year and how one type of leaf has a different texture to another.
Is there a particular tree or leaf that you feel drawn to?
If so,
What do you like about it?
Does it reflect something about you or your life right now?
You can be playful in this interpretation or just walk with this question in mind.
You don't need to have an immediate answer.
Now let's turn our attention to listening.
As you continue to walk,
What can you hear?
If there is a breeze or leaves on the ground,
You can enjoy these seasonal sounds.
You might hear birds singing,
Raindrops falling,
Cars,
People,
Dogs barking.
Notice how these sounds make you feel.
What's the furthest away sound you can hear?
How about the nearest?
Take a pause,
Stop walking and just listen.
Notice the ground beneath your feet and breath moving in and out of your body.
Enjoy this simple,
Pleasant moment.
As you resume walking slowly,
Take some deep breaths.
What can you smell?
Know that as you are walking,
You are breathing with the trees,
Taking in the oxygen they produce and exhaling the carbon dioxide they absorb.
Mabon and the autumn equinox is a moment of rest in what can be a busy time of year.
It's a transition moment,
Leaving summer and entering autumn.
Nature is between seasons and as part of nature,
We are also at a threshold.
These seasonal shifts are a good time to pause,
To celebrate,
To reflect and set intentions.
It's common for people to find the change of seasons unsettling.
If this is the case for you,
Then extra grounding practices such as this walk can be helpful.
At Mabon,
In nature,
We see both abundance,
This is the harvest,
And letting go.
Can you see both of these in nature as you walk?
What feelings are evoked in you?
You might consider the ways in which you are two things at once,
Or perhaps in between one thing and another,
And that this is okay,
It is a natural season.
Faith Baldwin writes,
There is a promise that when September starts,
October will carry on,
Catching the torch flung into her hand.
This reminds us that this time of year is both a beginning and an ending.
To help you move from one season to the next,
Take a few moments to walk and reflect on the summer you've just had.
Consider what you're grateful for.
And then when you're ready,
Choose a tree nearby,
Place a hand on its trunk and tell it what you're thankful for.
You can do this out loud or silently,
Whatever feels right to you.
If you've not spoken to a tree before,
Well,
Why not try it?
It's okay to feel self-conscious or even silly.
If you choose to do this,
Be open-minded and simply notice how you feel.
You can know that trees are connected underground by a network of roots and fungi.
Telling this one tree will spread your message of gratitude all through the air.
Once you have done this,
Continue your walk when you're ready and have a look for a fallen leaf.
When you've chosen one you like,
Stand still for a moment and explore the leaf with your senses.
Notice its colours and patterns,
Its texture,
Smell and sound when you touch it.
This is your welcoming autumn moment.
A new season is arriving.
What do you need from it?
Make a wish for autumn and imagine the leaf is the keeper of this wish.
You can now release your leaf if you want,
Or if you prefer to keep it,
You can take it home and perhaps press it between the pages of a book.
To conclude our walk together,
We will simply return our attention to the breath and the body.
Feeling with the motion of walking and the sensations you feel right now.
Noticing the space around you as you move through it.
You can choose to keep walking for as long as you like,
Or if you need to bring your walk to a finish now,
That's fine too.
Before you go,
Notice how you're feeling.
Take a moment to recognise what made you feel calm or happy or connected on your walk today.
I know that you can return to this moment in your mind whenever you need to.
I'm glad that you have taken the time to connect to yourself and to nature.
You can connect with me through my website natalierossiterwellbeing.
Co.
Uk and Instagram.
I wish you a happy equinox and a beautiful,
Balanced autumn season.
Thank you for walking with me.
