Hi,
Today we're going to do an exercise that will allow us to practice mindfulness while walking.
To begin,
Find a place where you'd like to walk.
It can be a park nearby,
Your favorite trail,
Or simply around the block where you live.
Just make sure you go somewhere where you can walk freely and where you can feel safe and at ease.
Before you start walking,
Take a moment and notice yourself standing.
Look around yourself,
What do you notice?
Feel your feet on the ground,
And just as with a sitting mindfulness practice,
Invite your spine to lengthen and your shoulders to soften.
Notice your entire body from head to toes,
And stand in a way that feels upright,
Relaxed,
And present.
Take three deep breaths and start walking at your normal pace,
Perhaps hanging your hands loosely by your sides,
And become aware of each step you take.
Initially and just for a few moments,
Move slowly,
Notice the way each foot lifts and lowers,
The way your body shifts from one side to the other,
And what you feel as your feet rest on the ground.
Use each of your steps as the anchor of your attention.
If you notice any mental distractions,
Gently direct your attention to your feet and to your steps,
And you can do this as many times as needed.
Slowly,
Gently bringing your attention again and again back to your feet,
Back to the movement of your legs,
Back to your body.
Once you feel more present,
More centered,
Start to carefully notice and observe your surroundings.
Take a look at the colors,
The shapes,
And the textures of everything around you.
What can you see?
And now shift your focus to the sounds of the place where you are,
And notice how those sounds make you feel.
What do you hear,
And what do those sounds make you feel?
You can also bring your awareness to any scents or any smells you perceive,
And it's okay if you can't smell anything,
But simply bring your attention to that sense of smell,
Connecting with your surroundings through that sense.
Can you notice any other physical sensations as you move,
As you walk?
Do you feel the breeze,
The temperature,
Perhaps the sun rays?
What else do you notice through your skin?
The gentle touch of your clothes?
Connect with your body and with everything it perceives from head to toe.
And while still being aware of your body,
See if you can expand your awareness even further,
From sight to sounds to smells to sensations to the full range of everything you're experiencing in your environment.
Being fully present,
Absorbing everything around you with an open mind,
With an open heart,
Fully connected with the here and now.
And to close,
See if you can find something that makes you feel grateful,
Perhaps something along the path,
Something related to your body,
Perhaps the freedom you feel by walking outside,
Or maybe gratitude for having this space to yourself.
To close,
Return your attention back to your feet,
Back to the movement they make,
Back to your body.
Take a full deep breath in and a long slow breath out.
And with this,
You can close your practice,
Maybe you can continue walking for a little bit longer,
Or finish right here,
Right now.
I hope you enjoyed this exercise and I look forward to our next time together.
