Hello and welcome.
This is an invitation to come on a walking meditation with me.
I'll guide you through a gentle,
Eyes-open,
Walking meditation.
So if you haven't already,
Put on your shoes and head outside.
I promise you won't regret it.
And as you walk outside,
What's the first thing you notice?
Can you feel the air on your skin?
Can you see anything green out here?
I hope it's beautiful wherever you are.
And as you begin walking in any direction,
I'd like you to look up at the sky.
I wonder what shade of blue it is today.
Or if there's any clouds.
Maybe it's raining or snowing.
And I want you to just take a moment,
Stand there,
And look up at the sky.
Maybe try to find a shape in a cloud like you used to do when you were just a kid.
And as you begin walking,
I'd like you to look down and notice your feet.
See your feet hitting the ground with each step that you take.
Maybe practice walking a little bit slower today.
Taking time to notice how the ground feels beneath your feet.
And taking a moment to look around you.
I wonder if you could find something beautiful to feel gratitude towards.
And as you continue walking,
I wonder if you could become aware of the feeling in your hands.
Where are they?
Are they swinging by your sides?
Are they shoved in a pocket?
How do they feel today?
Maybe taking a moment to look at the palms of your hands.
Notice the lines touch each of your fingertips.
Be grateful to have this amazing dexterity that allows us to process life in a whole different way.
What a blessing it is.
I wonder if you could look around and find something green.
Can you find another thing that's green?
Is there anything red around you?
Maybe something blue.
As you continue walking,
Becoming aware of the weight on your feet.
How your feet feel in your shoes.
How your shoes feel on the ground.
I wonder if you could bring all of your awareness down to your feet.
Slowing them down.
Walking even slower.
Becoming aware of existing within this body today.
Maybe scanning up from your feet.
Noticing if there's anything that's asking for a little extra attention in your legs.
Noticing how your knees and ankles naturally bend with each step.
Feeling the hips rotate as you continue to walk slowly.
Becoming aware of how your stomach and your torso feels today.
Does your ribcage move when you take a step?
And again,
Becoming aware of what your hands are doing.
Are they swinging by your sides?
Are they in a pocket?
What about your arms?
How do your arms feel today?
I wonder if you could take in a big,
Deep breath.
And on the exhale,
Imagine a great weight has been lifted from your shoulders.
How does your neck feel?
Can you stretch it from side to side as you slowly walk?
Maybe do some gentle half rolls from shoulder to shoulder.
What's your mouth doing?
Are you smiling or frowning?
Just existing?
I wonder if you could force a big smile.
Maybe smile at the next person you see just for fun.
And if no one else is around,
Smile at the world around you.
Smile because today,
You are here.
You are alive.
You get to go for a walk.
And how special that is.
That's worth smiling for.
How does your head feel?
What color does it feel like inside your mind today?
Bringing your awareness back down to your feet.
Walking slower.
Smiling.
Arms swinging by your side.
Noticing around you all of the beautiful colors.
Taking a moment to look around.
I'd like you to notice what's the most beautiful thing that you see around you right now.
Bringing your awareness back down to your feet.
Noticing how your shoes feel.
How your feet feel within them.
Taking in another big deep breath.
Breathing in through the nose.
And out through the mouth.
Feeling as though a great weight has been lifted.
I wonder if you could name three things that you are grateful for today.
Can you whisper them out loud?
Tell the world around you three things you are grateful for today.
Taking in another deep cleansing breath.
Breathing in through your nose.
And out through your mouth.
