We aren't here for a long time,
We are here for a good time.
So I have the four most potent practices for positivity for you right here in this session.
So let's get straight to it.
I'm going to assume you're outside already and you're walking.
If not,
Press pause,
Get outside,
Get walking and then join us.
While you walk,
Stay safe and stay away from traffic.
First thing I want you to do is become conscious of your breath.
Breathing in and out through the nostrils if you can.
This can be a little bit hard when you're walking so find a place that allows for that type of breathing.
Get settled into a rhythm.
Not too fast,
Not too slow.
Just focusing on your breath in and out through those nostrils.
Next up we're going to box breathe together.
That just means we're going to inhale,
Hold,
Exhale and hold for four counts each.
So wherever you are in your breath cycle,
Exhale out fully now.
Let's go.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Out,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Alright,
Good job.
Back to normal breathing now.
Conscious of your breath now.
Let's become conscious of the world around us.
I want you to notice five things that you can see.
Now we don't have long for this,
But you've got around 20 seconds just to notice five things.
Take them in,
Study them,
Notice them,
Appreciate them.
Last few seconds,
Noticing five things.
Alright,
Good job.
Now we move on to what we can feel.
So four things that you can feel right now in this moment.
If you get a little bit stuck with this,
You can always start at your feet.
Then move to your legs,
Your arms,
Your hands,
Your torso,
Your face.
You get the idea.
Just noticing four things that you can feel.
It may be temperature,
It may be pressure,
It may be the feeling of clothes on your skin,
Air on your face.
No right or wrongs,
No good or bad.
Nicely done.
Let's move on now.
Take note of three things that you can hear.
It could be my voice.
It could be the music.
It could be birds in the background.
Just tune into three things that you can hear in the next few seconds.
Opening up those ears of yours.
Okay,
Good.
Moving on now.
Two things that you can smell.
Now they don't have to be pleasurable things.
Exhaust fumes,
Manure,
They all count just as much as cologne and flowers.
Just notice two things that you can smell.
Sniff something if you need to.
Okay,
Let's move on to the last thing.
One thing that you can taste.
Maybe it's the toothpaste in your mouth.
Maybe it's the coffee.
Maybe it's the croissant you've just had.
We are running out of time.
So moving on to gratitude.
Think of one item that you own that you're grateful for.
Don't overthink it.
Just something you're grateful for.
Two,
Think of something about your body that you're grateful for.
Maybe it's something you can do.
Maybe it's something you can feel.
Okay,
Number three.
Think of a person in your life you're grateful for.
Nice.
Now give thanks to each one of these things.
Beautifully done.
Now the last thing we're going to do together.
Imagine that person you're grateful for.
Imagine them in your life.
And now imagine giving them the best gift they could ever get.
Now imagine them giving gratitude to you for giving you this gift.
Notice the love that you share between the two of you.
Notice the smile on their face.
Notice the connection between you two.
Okay,
That's it.
Carry on your walk for as long as you need,
But we're all done.
Take this great feeling and go spread it with the world.
See you next time.
