Begin by finding a comfortable pace as you start your walk.
Allow your body to find its natural rhythm and let your breath flow gently and effortlessly.
As you walk,
Gently bring your awareness to the sensation of your feet touching the ground.
Feeling each step as your heel touches the ground,
Your feet rolls forward to the ball of your feet and finally your toes lift off.
If it feels comfortable,
You may walk without your shoes and notice the texture beneath your feet.
Is it smooth or rough?
Hard or soft?
With every step,
Feeling the ground supporting you,
Steadily and reliably.
Begin to walk a bit more slowly than usual.
Let yourself walk with a sense of ease and dignity.
Relax and let your walking be easy and natural as if you were a king or a queen out for a royal stroll.
Now shift your attention to the world around you.
Take a moment to notice the colours you see.
If you're outdoors,
Notice the trees,
The sky,
Houses along the street and other people walking.
If you are indoors,
Observe the colour of the walls,
The furniture or any other objects in your sight.
Taking time to really observing the shapes and the patterns in your surrounding.
While this may feel a bit uncomfortable at the beginning,
Stick with it as you build the awareness of your surroundings.
Listen to the sounds that surround you.
Is there anything that catches your attention?
It could be the hum of traffic,
Birds chirping,
Children playing in the distance or the sound of people.
Just observing it as it is.
If possible,
Walk a bit more slowly than usual,
Letting a sense of calm and awareness be with you throughout this walk.
You may also bring awareness to the air that you're feeling on your skin as you walk.
Is it warm or cool?
Does it have a specific fragrance?
Do you feel it on a particular part of your body more than others?
And are there any other scents that reach your nose as you're walking?
Any time your mind wanders away,
Acknowledge it softly without any judgement and bring your awareness back to the rhythm of your walk,
Noticing your feet touching the ground.
Let the sense of calm and awareness be with you as you continue your day.
You may continue to walk slowly for 10 or 20 minutes,
Bringing your awareness to your surroundings and building the skill of mindful presence.
Whenever you're ready,
Take a moment to express gratitude for this practice.
Continue on your path carrying this sense of mindfulness and peace with you.
