This meditation is done while outside on a walk,
Listening to headphones.
You can press play as soon as you're outside and ready to go.
So let's begin by just standing and looking around at this outside space you're in.
What do you notice?
And what do you notice some more?
What do you smell?
How does the air feel on the skin?
What do you hear?
If you were to close your eyes,
How might you know that you are where you are?
And now allowing a deep breath in,
A deep breath out.
And let's begin walking at whatever pace you like.
What does it feel like to walk in your body?
How do you know how to walk?
How many body parts can you notice and feel right now,
Helping you walk?
As you move through space,
Can you also allow the space to move through you?
Opening your mind.
Opening your awareness.
Letting the space move through you as you walk.
Through your eyes,
Your nose,
Your skin,
Your mind,
Your awareness.
How wonderful to be able to do this.
What do you find beautiful?
What do you find not so beautiful?
It's okay,
Not so beautiful can be a part of things too.
What can you see that's alive?
What can you see that's not alive?
And now maybe changing the pace of your walk.
Speeding up or slowing down.
Playing with pace just because you can.
Let yourself be amazed at how easily you can do this.
Letting yourself really come alive as you walk.
Letting your senses come alive.
And now allowing a sense of appreciation to well up within you.
How might you do this?
How might you feel appreciation for this world you're walking within?
How might you show appreciation right now for this experience you're in?
How might you show appreciation on your face?
And what does that feel like?
How might you show it in your feelings?
How might you express your gratitude in this moment as you walk?
Allowing yourself to be an expression of gratitude in this moment as you walk.
Allowing gratitude to draw you into the present.
Not what you're grateful for but how you feel it.
How you express it.
How it manifests and releases within you.
Stimulated by this walking experience.
How might you walk in an experience of gratitude?
How might you embody gratitude in this moment?
Feeling it beyond your skin,
In your eyes,
On your face,
In how you touch feet on earth.
Even in how you breathe.
Grateful.
How might you show gratitude to the sky?
To the trees?
To the bugs you know are there but can't all see?
How might you express gratitude to anything and everything in this moment?
Thich Nhat Hanh said,
Take my hand,
We will walk.
We will only walk.
We will enjoy our walk without thinking of arriving anywhere.
Take the hand of a grateful heart as you walk.
Letting gratitude be you.
You are gratitude.
And only walk.
Only walk.
Only walk.
This is the end of the guidance.
