By taking this time to take a conscious walk,
You are being kind to yourself,
And what you do the next few minutes will enhance everything else you do today.
Before your first step,
Stand still for a moment and take in as much of the sensations around you and within you as possible,
Without judgment.
Simply be aware.
Do you feel a breeze on your face?
Is there awareness of any scent as you take in a deep breath?
Now look around as if you are seeing each object for the very first time.
Sense the light coming into your eyes,
And know that as the rays enter into your body,
Balance and healing is being established.
Listen to the sounds coming into your awareness.
While taste may not be as present,
If you can taste the freshness of the air,
Or an aftertaste from a recent meal,
Simply observe it without judgment.
Now breathe deep and set an intention.
It could be as simple as being present,
Peaceful or open to whatever the moment brings.
Now as you begin to walk,
Focus on what your feet are feeling as they gently touch the earth.
Pay attention to how each part of your foot feels as it touches the ground.
First the heel,
Then the ball of your foot,
And finally the toes.
Is there any way that would feel more focused and relaxed?
How are your feet feeling in your shoes?
Feel the weight shift from one foot to the other.
Become aware of the muscles of the legs gracefully moving you forward.
Bring your awareness to the pelvis,
And notice how your hips sway left,
Right,
Up,
And down.
Feel your arms effortlessly moving,
Keeping you balanced.
Is there any tension anywhere else in your body that can be relaxed?
With a deep breath,
Let it all go.
Notice any emotions that arise during this walk.
If you feel joy,
Sadness,
Or peace,
Acknowledge the feeling without judgment.
Simply let it be part of your experience without clinging to or resisting it.
Observe how emotions may shift as you continue walking.
Now energize yourself coordinating your breath with your steps.
Breathe in deeply for three steps and slowly exhale for six steps.
Feeling this energy pulsating through your body,
Once again stand still and take a few moments to expand your awareness.
Look up to the ever changing clouds.
Now allow your mind to go beyond what you can see and comprehend to the expanse of the multitude of galaxies of our universe.
Now look down and take in what lies below you,
The earth teeming with trillions of insects,
Microorganisms,
Molecules,
And electrons exquisitely coming together,
Creating our planet.
You and our fellow humans are the only ones capable of observing the immensity and the minuteness of our world.
As you once again start walking,
Feel your connection and oneness to this vast universe.
Your breath,
Thoughts,
And actions help to constitute our environment.
As you walk,
If your mind starts to wander,
Gently bring your attention back to your feet and the rhythm of your steps.
You may choose a calming phrase or affirmation like,
I feel peace.
I am here for one step at a time.
With each step,
Repeat the word or phrase in your mind.
This technique helps anchor you in the moment and can offer a comforting rhythm to your step.
Continue this walking meditation for as long as time and energy allows and end with some deep breaths and a moment of gratitude for this time of mindfulness.
