Welcome to a walking meditation.
This meditation is designed to go with you to wherever you're going.
Take this on a walk,
A walk for pleasure,
A walk to work,
A walk around your house,
A walk around the neighborhood,
A walk in nature,
Wherever you're walking.
Slip in.
And find yourself here.
Let's begin with a breath.
Just take a full inhale through your nose.
And get all the way empty,
Like go out your mouth.
The next time your eyes blink open,
Take in the light around you.
Attune to your senses.
Notice what you see.
And then notice what you hear.
Close to you.
Further away from you.
Notice what you feel.
Temperature.
Texture.
Can you feel the air on your skin?
Notice the sensation of the clothes you chose.
Perhaps you can feel your hair.
Notice the smell of the space you're in.
And the taste that's in your mouth right now.
You may notice thoughts buzzing.
Let them come and go with each step you take.
And finally,
Notice your breath.
Don't change it.
Don't control it.
Don't manipulate it.
Just watch.
Air moving in and out of your body.
Start to find a rhythm for each step in your breath.
Let your feet and your breath dance together.
And feel your feet.
On the Earth.
Sense this beautiful exchange you're having with the earth.
Whether you're barefoot in grass or in dress shoes walking down the sidewalk of your city.
Either way.
You're exchanging with the earth.
You're giving energy to it as you set your foot down.
You're taking energy from it as you pull your foot back up.
Feel the rest of your body react to this movement.
Feel your knees,
They get light,
They lift.
Feel your arms,
Maybe they swing.
Feel air between each finger.
And start to assume the very important role of a witness.
Your purpose is now to observe where you are.
Just as you move,
Feel and watch the earth move around you.
Look away from your feet,
Your phone.
Look up.
What's there?
Tune into other living things around you.
Plants,
People,
Animals.
Become so present in this role as a witness.
That the past or the future couldn't find you here.
Take in the beauty of where you are.
Whether it's beautiful trees in the forest or incredible buildings by Mankind.
Observe with grateful appreciative eyes.
And let yourself be moved.
By whatever is near you.
And just as the earth moves you,
You also move this earth.
You are as resilient as the trees that you see.
You're rooted and you know exactly when to shed new layers for growth.
You are as magnificent as the sky above you now.
You're vast and multifaceted.
You have dark stormy days and moments.
You have bright,
Clear,
Even those watercolor moments,
Lavender,
Cream,
Sickle orange.
You are as nimble as a stream.
Powering through whatever terrain you face.
Leaving behind smooth evidence of your presence.
You are like the wind,
Sometimes wild and agitated,
But mostly sweet.
And as welcome as a summer breeze.
You are as powerful as this earth you walk on.
And just as the earth nourishes you and everything you can see.
You nourish.
Thoughts?
Ideas,
Your communities.
Carry this presence.
Carry this deep appreciation.
Into wherever you're walking to.
Bring it with you.
And assume the role of observer as you walk through the rest of your day.
