Hello,
This is Sarah from Embodied Truth.
Today,
We will be going on a 20-minute walk together.
As we walk,
We'll explore what's here right now.
In the body,
In the senses,
In whatever is alive inside you,
Without trying to change anything,
Without effort.
My voice will be your guide as we go.
And everything I say is merely an invitation.
You are always a choice.
Drifting away during a meditation is a completely normal part of the process.
When this happens,
I invite you to meet yourself with gentleness and compassion.
And to gently guide your attention back to my words.
Okay,
Let's take a deep breath together and begin.
I'd like to invite you to check in with your inner truth right now.
Your emotional reality.
Perhaps you're feeling calm,
Some contentment,
Some joy.
Or perhaps there is impatience,
Anxiety,
Sadness,
Loneliness.
Some excitement.
Whatever is here,
All of it is welcome.
Our feelings,
Our messengers.
They point us toward what we need.
So,
If there is a sense of calm or fullness right now,
Something in you may already be nourished.
A need for rest,
Or connection,
Or meaning,
Quietly met.
And if there's something more difficult here,
Some sadness or restlessness,
Or some longing or yearning,
That too is information.
Perhaps a need for love.
Or belonging.
Or aliveness that hasn't quite been met yet.
Whatever is there,
Everything is welcome.
Just notice,
Without needing to change anything.
Hold whatever came up lightly.
We will return to this exploration later on.
As you settle into your stride,
Let's take a slow journey through the body from the ground up.
Like a slow wave moving upward.
Not fixing or adjusting anything,
Just arriving and noticing.
You might begin with the feet.
The heel meeting the earth first.
Than the soul.
Then the toes pushing off.
Your body has been doing this almost your whole life without thought,
Without effort.
Moving up,
The ankles,
The calves.
Ease or tension.
Nothing needs to change,
Just a gentle noticing.
The knees,
Notice the bend.
The thighs,
The steady rhythm of the legs,
One forward,
One behind.
A dialogue that never stops.
Into the hips,
The lower back.
A gentle sway or a tension?
If something is held there,
No need to change it.
Just notice.
The belly,
Soft or bracing,
Whatever is there,
It is all okay.
The chest rising and falling,
Open or guarded.
Is your breath deep or shallow?
The shoulders.
What sensations arise here?
The arms,
Is there flow or a stuckness?
The hands.
Open or curled.
What do your hands hold,
Even when they're empty?
The neck,
The jaw,
Soft focus.
Just noticing.
The space behind the eyes.
Open or dense.
And now.
The whole body all at once.
Walking.
Breathing.
Alive.
Now let your attention widen outward.
From the inside of your body to the world around you.
Sound first.
Not listening for anything.
Just receiving.
The furthest sound you can reach.
The nearest.
Everything that's alive in between.
Now,
Sight.
Soft eyes,
Receiving,
Not directing.
Colour,
Light and shadow.
The most beautiful thing in your field of vision right now,
However small,
However ordinary.
You.
Now gently shift your attention toward your skin.
Feel the temperature.
Clothing against your skin.
Air against your face,
Still or moving,
Warm or cool.
If it feels good,
Reach out and touch something nearby.
Noticing its texture,
Its temperature,
How it feels against your fingers.
Connecting with your sense of smell,
Whatever is in the air around you right now.
Smells of the city,
The rain,
The forest,
The sea.
Noticing what is there without attaching any judgment to it.
As you walk.
Notice how you are a part of this world.
A part of nature.
A part of this experience you're having.
I'd like to invite you to check in with yourself once more.
Remembering that our feelings are messengers,
That they point us toward what we need.
What feelings are alive right now?
Regardless of how you felt at the beginning of this walk,
What is living in you right now?
You might notice something.
Or nothing in particular.
Whatever is here is just fine.
It might be the same as what you felt when you started your walk.
And it may have shifted to something else.
If a word comes.
Or just a vague sense.
Take a moment to be with that.
And from that place,
Pause for a moment and wonder.
What might this walk be giving you?
What needs are being met right now in this present moment.
Perhaps it is a need for movement.
Perhaps a need for peace and space.
Well-being.
Beauty.
Presence.
And what else?
What might this walk be giving you that is particular to you?
Something that hasn't been named.
Whatever is there,
I'd like to invite you to let it land.
And now,
If you are willing.
A little more space.
For whatever might be sitting quietly beneath the surface.
Because alongside what this walk has given you,
There may also be something that isn't quite here yet.
Perhaps an emotion that's more difficult.
A sadness or a longing that sits a little deeper,
Like a low note you feel more than hear.
Maybe it's pointing towards something.
A longing for connection.
Being truly known by somebody.
A longing for purpose,
Knowing that what you do matters.
A longing for peace,
Not the quiet kind,
The deeper kind,
Feeling at home in your own life,
Your own truth.
Or maybe it doesn't have a name yet.
Just a shape.
A sense of something missing.
Patient and quiet,
Waiting for you to have enough stillness to feel it.
That longing does not signal that anything is wrong in you.
It is your heart,
Your body,
Being honest.
You don't need to fix it.
Just allow it to be seen.
Hand on your heart if that feels right.
And silently you can say to yourself.
I see you.
I hear you.
I'm not going to hurry you away.
As we come toward the end of this walking meditation.
You can keep walking or begin to slow.
Whatever feels right.
Today,
You slowed down and connected to yourself.
You listened to your body.
Your senses.
Your feelings and your needs.
Maybe it was a joyful exploration,
And maybe it was painful.
Maybe it was both,
Or neither.
Whatever your experience was,
All is welcome.
All is okay.
One last breath,
Full and unhurried.
Thank you for walking with me.
And as you continue on.
May you embody your own inner truth.
