Walking In Nature

Tony Samara conducts a peaceful 25-minute guided meditation that leads us into a beautiful place in nature, where we are able to smile and communicate to a habitual part of the brain in a new way. As we use our imaginations to connect to a sense of openness and bring in aspects of the landscape as we walk through it, we learn how to nurture ourselves, and the Earth, with joy and happiness.

Thank you for choosing one of Tony Samara's meditational tracks today.

Transcript

You you you you you you you Just making sure that you're ready for the transmission by turning off those electronic devices or whatever that may disturb you and Just coming back to the flow within this present moment I'll share with you a meditation that can be practiced in Everyday type situations.

It's basically walking and I find walking to be extremely helpful when it comes to integrating a process or just relaxing into the flow.

So meditation and walking if you walk in a place that's safe,

Meaning that's not somewhere close to traffic somewhere in nature is a wonderful mindful type meditation But for now we will imagine this situation happening within us as if we're walking in nature somewhere beautiful if there is a special place that you love and feel very comfortable and happy walking and enjoying Then remember this place within yourself And we're not just going to be walking we're also going to be smiling And smiling even though you may feel upset or sad or overwhelmed or in a sort of situation that's challenging you and smiling is the last thing that You feel like expressing is a very important part of being mindful So we're going to imagine ourselves walk in this beautiful place of in nature and smile This practice is this practice is recommended when you feel overwhelmed or challenged or when there is an intensity because what we're doing is communicating to a part of the brain that falls into habitual patterns and smiling just creates a connection to the brain that's more more in the in the flow more more open to receiving those hormones those happy hormones dopamine serotonin and all the beautiful hormones that create this sense of aliveness and vibrancy and just sense of Openness that only happens when you communicate to your body in this way when you begin to sort of nurture your body through joy and happiness and smiling Opens and our receptivity to to this joy into this happiness So as you close your eyes just come back to this beautiful place This is a place where you feel safe and nurtured as you walk through this beautiful place in nature you feel safe and nurtured by the trees by the bushes by the earth by the sounds by the smells It's a beautiful place You can imagine you're walking by yourself or with a friend someone that helps you to connect to yourself To connect to this joy within yourself Take your time just to come back to this sensation within your body this joy this happiness that you are now in a place that you feel nurtured and supported by And remember that The reason you're walking is to come back to a meditational state of presence So remind yourself to come back to how you feel in this moment not what your thoughts and what your feelings are Communicating to you from the past or from the future,

But just how you feel in this moment How does it feel to breathe in this?

Vibrant healthy hydrogenated air that's all around you.

How does it feel to See all those different colors,

How does it feel to hear the sounds how does it feel to touch the ground with your feet?

So you're being mindful of this present moment Keep reminding yourself that this is a walking meditation where you are Connected to the present moment.

You're letting go of your stresses your worries you're letting go of Whatever is creating anxiousness in the mind and you're just enjoying the present moment Take a few moments now just to be open and receptive to the experience to the sensations Feel your feet connected to the earth Be open and receptive to the sensations of touch smell sound sight and also the subtle sensations that you feel just the energy of The trees or the bushes or the greenery that surround you Open and receptive to receiving this energy so that it helps you to come back to what is really happening In this present moment you are part of something much greater than yourself You're part of nature.

You're communicating to nature and because you're doing this Just imagine yourself as you walk Imagine yourself smiling because you're enjoying the beautiful sensations.

You're enjoying your connection to your favorite place And you're enjoying just being receiving So you're the happiest person on earth.

Just imagine this and you're smiling You're alive And you're acknowledging this communication through your smile through the joy through the happiness that you now sense present within you presence present within your thoughts and feelings but also present within the sensations that you're open and receptive and connecting to deep breath Take a few moments just to truly feel every cell in your body open and receptive to this joy this smile that you're creating from deep within and expressing this smile as a connection to the sensations that you feel in your body,

But also as thoughts and feelings that come To remind you from deep within yourself come to remind you that it is a great thing to be alive It's a great thing to celebrate your aliveness as you're doing now walking through this beautiful place in nature It's important to acknowledge that you're very fortunate to be able to enjoy this space So besides feeling happy besides expressing the joy through smiling and it's always important to remember this to smile at every little Beautiful experience that happens as you walk through the forest as you walk through nature It's important to recognize deep within that you're truly fortunate to enjoy this wonderful walk This wonderful meditational presence this wonderful experience Take a few moments to integrate this experience within as you walk and connect Feel the gratitude and the joy and the happiness Just integrating all this deep within your being The flow of energy connects not just to what you're visualizing but also what you're sensing within your body deep breath As you walk in this way from a sense of presence from a sense of gratitude from a sense of just being being present to the natural energies that are around you the symbiosis of life connecting to all parts of your being as you recognize this You're happy and smiling There's a sense of joy in your communication to nature and to yourself and to the world Remind yourself that every step that you take is taken from within this state of peace and joy So every step that you take is a healing step so walk as if this wonderful healing Is a gift it's a gift that you're receiving but also a gift that you're connecting and communicating to The earth so every step that you take as you place your feet onto the ground just sense this Thankfulness,

Sense this healing that you are connecting to from within this beautiful space of nature,

But that you're also communicating not only through your smile and through your joy But with every step that you take this communication becomes clearer becomes more integrated in this beautiful symbiosis of nature Walk as if you're really hugging Connecting to the earth every step that you take is a deep connection a deep state of gratitude a deep state of joy deep state of happiness that you're communicating to this favorite place of yours this beautiful place You're a guardian You're taking care of the earth with every step that you take you're walking from this deep connection You're walking from this deep state of flow Take time to communicate this it's not something that we normally do this state of presence and communication Is a very important aspect of meditation.

It's the conscious communication that you're now connecting to in a very general way just through your joy and happiness and through this sense of presence to the Flow that is happening within your activity the activity of walking the activity of communicating your joy to nature Deep breath and take a few moments just to imagine this connect to this to feel and sense this You You Every step a step of gratitude a step of joy step of happiness You may wish to go a little bit deeper and connect those steps to the way that you're breathing Just being conscious and aware of the breath with every step that you take Connecting to the joy the happiness every step is a step of joy step of happiness imagining this sensing this You may also wish to connect to your breath so every step Or maybe every two steps or maybe every three or four steps breathing in so there is a rhythm There is a flow in your movement and Every step or every two three or four steps breathing out So there is a rhythm and flow in the way that you're communicating to the earth But also in the way that you're holding your body the way that you're connecting to your body the way that your body moves when Feeling this joy when feeling this happiness when feeling nurtured and safe and happy because you're in your favorite place Oh depending on its Office bring the energy towards yourself and take a deep breath and then Be aware and notice how you breathe as you walk with this sense of joy,

With this sense of happiness.

The breath is a very powerful way to communicate to the depth of how you feel,

So more the subconscious,

More the deeper aspects of your feelings and your thoughts and the information that's very often transmitted beyond our awareness,

Transmitted directly to the muscles,

Transmitted directly to the way that we hold the body,

The way that we communicate with our body to our environment,

The depth that is always present,

Being more conscious of this flow,

This communication through the way that you're breathing.

Every step that you take,

Connect to your breath,

Whether it be one step,

Two,

Three or even four steps in breath,

One step,

Two steps,

Three steps,

Four steps,

Out breath.

Be conscious of your breath by naming or connecting to the breath,

So it's not just an automatic automated response to what you're doing,

You're really there present within the flow of your breath.

So you're connecting,

I'm breathing in and you're connecting,

I'm breathing out.

Be aware of the sensations and how the breath communicates to you within the physical body,

But also within your thoughts and within your feelings.

I'm breathing in this wonderful healing,

This wonderful joy.

I'm breathing out and letting go and being supported and guided.

Go a little bit deeper into the experience,

Integrate the experience as you continue to walk smiling,

Enjoying the space.

There is no need to control the breath or the way that you walk.

You're simply walking very slowly and naturally so that you're in touch with the meditational consciousness that is very supported by this wonderful state of connection to nature by walking.

Meditational practice becomes very deep and profound.

You connect to a lot of what is going on inside of you in a way that's very integrated and healing.

So just enjoy without needing to control,

Just let go and enjoy the flow.

Enjoy this natural flow in a slow and rhythmical way.

Deep breath.

It's important to be creative.

So if you're walking and you notice a beautiful tree or beautiful flower or a beautiful aspect of nature that communicates a sense of power and presence to you,

Then take a moment to look at this beautiful aspect and reflect upon the beauty within yourself.

As you perhaps notice a beautiful tree or a very powerful tree or a very ancient tree,

Connect this to the feelings and the sensations within you.

Notice the beauty within you,

The wisdom within you as you reflect and contemplate what it means to be present to this aspect of nature,

Which of course is a reflection of the inner process that is part of meditational practice.

Maybe a flower,

Maybe a beautiful insect,

Maybe just the light shining through the leaves.

Be creative and open and receptive to nature's communication and to the communication that is happening within you as you flow into this moment.

Take moments to just be present,

Being here in the now,

Within the flow,

Rather than being too preoccupied with the thoughts that your mind creates,

Your perceptions.

Being very present to the direct communication that's happening as you spontaneously and intuitively connect to the beauty of nature that's around you,

That of course is the beauty of what is within.

And as you become conscious in your meditational practice through this walking,

Through this smiling,

Then you take a little bit of nature with you.

Your body,

Your mind,

Your emotional body become empowered,

Strengthened and more resilient in the way that you connect to all aspects of experience as you continue to receive this healing,

As you continue to connect to this beautiful healing,

The resilience,

The empowerment becomes something that you can take back with you to everyday type situations.

Very often the gift of nature is a very subtle gift.

So just trust now that as you come towards the end of this meditation and just relaxing and sitting somewhere in nature,

Just integrating the feelings,

Integrating the communication,

Just trust that this resilience,

This empowerment will continue throughout your day.

And you may wish at some point today or whenever it is convenient for you to do this,

To just walk somewhere in nature or to walk close to some natural aspects of the universe,

Whether that be the sea or tree or a little park,

If you're in a city,

Wherever you feel that you connect to nature.

If you are lucky enough to live in the countryside somewhere and you are able to walk somewhere in nature,

Then also remember to take the time to do this.

Deep breath.

You may wish to continue in stillness for a few more moments,

Just letting go,

Relaxing,

Being open and receptive.

Whenever you come to a completion,

Just writing down a few of these important reminders so that as the days go by,

You remind yourself that you are part of this natural process that is life.

Thank you.

Reviews

This was really beautifully put together and so nice to actually listen too while walking in a big forest this morning.

For me, perfect. I was walking in a beautiful wood with my dog.

Thank you tony, that was a wonderful meditation to listen, made me feel like taking a walk through nature's backyard.

This was so special. I walk for an hour each day, feeling deeply connected. Thank you for this meaningful process.