Begin by noticing that you are walking.
No need to change your pace,
Just allow yourself to become aware of each step,
One foot in front of the other.
Feet making contact with the ground,
Heels,
Sole,
Toes.
With every step remind yourself I am here.
Take a slow steady breath in and release it fully.
Allow the breath to match the rhythm of your steps.
Just find a natural rhythm that works for you.
Gazing forward,
Just notice what is around you.
Trees,
Buildings,
Sky,
Clouds,
Daylight,
Colors,
Shapes and movement,
All part of this moment.
As you connect to your breath and your body,
Start to notice what you see,
What you hear,
What you smell and just what you feel.
If you are carrying thoughts from the day,
Imagine leaving them behind as you walk forward.
Every footprint a gentle release,
Leaving behind what no longer serves you and allowing yourself to walk forward into the new.
Now return your attention to your body,
Noticing the sway of your arms,
The movement of your legs,
The steady rhythm of your breath.
Notice the pace you are walking at,
Notice your heartbeat,
Your breathing,
Taking in all of the sights around you,
Communicating with all your senses,
Taking another deep inhale in and a nice long exhale out.
Another deep inhale in and exhaling out,
Allowing this moment to bring you movement into your body,
But also allowing you to ground in presence,
In awareness.
Connecting to the world around you,
To your city,
To the people around you,
To the nature around you.
As we end the meditation today,
I hope you can take away a slow,
Simple breath,
Coupled with your movement and how this combination can really ground you into presence and bring you awareness into the world around you.
