Thank you for joining today's meditation.
Today's practice is based outside.
I'm outside my local countryside walking,
Taking in the surroundings and hopefully you can be too.
So yeah grab your boots,
Grab your bag and what and everything else you need and let's go for a walk and yeah so hopefully by now if not feel free to put me on pause but hopefully by now you're outside and we'll just start the walking meditation by noticing the feet,
Noticing your speed as you walk,
How the ground feels underneath your feet,
Taking in the surroundings as you walk,
Noticing what you can hear physically,
Birds tweeting,
Cars passing,
Squirrels rustling,
Crows squawking,
Just taking in those surroundings,
Listening,
Observing,
Noticing.
Noticing the trees that surround you or the fields,
The grass,
Maybe you're near some water,
Just taking that in and then if you are near some trees maybe just looking a little bit closer,
Looking at the bark,
The branches,
The roots,
Looking at the grass,
The fields,
Just noticing,
Being grateful for where you are right now,
Being thankful for today's practice,
Being thankful for being outside.
We are very blessed to be in such a wonderful place.
Then when you're ready just noticing your breath,
Bringing that awareness to the breath right now.
So breath fast,
Maybe you're out of breath,
Just take a moment and as you breathe,
Noticing your natural inhalations and exhalations,
Not trying to change anything but just being present and letting go of any expectations or pressures put on yourself as you walk,
Letting go of any pressures or expectations you think this meditation should be and just allowing it to be as it is,
Not getting frustrated by any sounds or distractions,
Just enjoying being outside and just taking a inhale,
Breathing in that fresh air,
Noticing how that air feels as you breathe in and exhaling,
Letting that air leave the lungs,
Inhaling,
Taking in your surroundings,
Feeling grateful for where you are,
Exhaling,
Taking in your surroundings and still being grateful for where you are,
Being grateful for your journey,
Grateful for your body,
Allowing you to have this walk,
Being grateful to your mind,
For your ability to give back,
Being thankful,
Just noticing any sounds,
Feelings right now that you may feel,
Just breathing,
Being thankful and just taking in surroundings as you walk,
Letting go of any pressures,
Letting go of any distractions and just being truly present as you walk now,
Now continuing your walk as you are,
Continuing to be mindful with each step and continuing to be grateful as you go into your walk further.
Namaste.
