Hey there , I've created a walking meditation for you , which is a journey into presence , noticing and gratitude . So , when you're ready , let's begin by standing . Simply stand where you are and notice what stillness feels like .
Feet planted firmly beneath you , let your arms rest comfortably by your sides or gently folded . Simply take a moment to arrive , feel the ground beneath your feet , notice the support it offers Steady , quiet , present . Take a slow breath in through your nose and exhale through your mouth , and exhale through your mouth .
Speaker 1Now , before we begin to move , let's go ahead and set an intention . Let this walk be an offering , a conscious act of stepping away , not to escape but to remember , to come home to yourself . Let this walk be an act of gratitude ,
a way to honor your body's ability to move , however it moves today . To move however it moves today . Walking is not something that we have to do , it's something we get to do . Let's begin , as you start , to walk slowly , let your pace feel natural but mindful . Left , right , left , right . Feel your rhythm and the rhythm of your steps , whatever feels right for you in this moment the shifting of your weight , the lift and fall of your feet , heel ball toe , heel ball toe . Just breathe , feel your feet on the ground
, breathe . Feel your feet on the ground Now , gently open your attention to your surroundings .
Speaker 1Let your eyes move softly , without strain , gently scanning and naming what you see , silently or out loud . I see a green tree , I see a crack in the sidewalk . I see sunlight dancing in the window . Let yourself really see , feel what you see . Not just label , but notice . I want you now to notice something that you hadn't noticed before . What's something that you hadn't noticed before ? Allow something small and beautiful to find you . It might be a color or a sound or a shadow , a smell . Let that noticing be your companion as you walk .
Speaker 1With each breath , return to this rhythm
I see , I feel , I , I hear , I notice . So , simply filling in I see , I feel , I hear and I notice . And if your mind wanders , gently guide it back , no judgment . And if your mind wanders , gently guide it back , no judgment . Simply return to the step , to the breath and to the beautiful motion that you are creating in this moment . Take a deep breath in and bring in gratitude With each step , become Thank you for this breath , thank you for this body , thank you for this moment . And if emotions arise , and they will just allow them to walk beside you . There's no need to fix or change anything . Simply move through it one step at a time , take as long as you want on this section and then , as you begin to slow your pace on the return ,
take a final moment to reaffirm your intention , talking not to escape or get away , but to come closer to me , to the beautiful world around me , to reconnect to ground , to return to me . Ah , let your final breath be full and soft , inhaling presence and exhaling gratitude .
Speaker 1And as you begin to return to your day , to wherever you were before , pause for just a moment and create some space to notice the space that you've re-entered . Does this place feel different now ? Can you find something new in this old , familiar place ? Maybe the light is shining through the window in a way that you've never noticed before . Maybe the air feels softer . Maybe it's you who feels new , because you have shifted . My friend , you are different than when we began this walking meditation and by noticing something new , especially in an old , familiar space , you expand your capacity to experience more and more fully , to allow life to surprise you , to be awake to possibility wherever you are . Let that awareness walk with you as you step into the rest of your day . This has been just nine minutes Good for you . Enjoy the rest of your day , namaste .