Every breath you take, every step you make.

Thank you for joining this walking meditation. Many people think you should stay still while meditating, but it is not necessarily true. There is no right or wrong way to meditate because meditation is not about reaching the destination. It is a journey finding happiness on every step you take.

So, let's be happy, not perfect for the next 10minutes with me.

Let's start walking, in the way that is the most natural to you. If you were already on the walk, you don't have to change the pace or posture. Just reflect for a moment on how blessed you are for having your body. Give thanks to your wonderful body to carry yourself to wherever you're heading right now.

Let's express our gratitude by fully focusing on it. Scan your whole body with your focused awareness, starting from the very bottom of your body. Feel the soles of your feet touch the ground, your legs, the center of the body, arms, and to the top; your head. Slowly but surely feel each part, one at a time. They are working all together just for you. Let's think about if you give them enough affection and care as much as they deserve. If not, you can start now.

Keep walking naturally. Notice any tension as you go. Shift your attention to the muscle you want to relax, and take a moment to focus on the way it feels. Let's take a deep breath, and feel the tension as it is without judgment. On the exhale, let the tension flow away as you breathe out deeply. Let's enjoy the next few strides, following the same sequence.

Now, you've relaxed your body. You can do the same thing to your mind.

Send your awareness inwards to get a better understanding of how you feel inside. How do you feel today as you walk? Turn your attention away from your worries of yesterday or tomorrow to this very moment, now. The stress in your mind is a part of you, eventually, just like the tension in your muscles. Let's not give them too much power over you. You know you can breathe them away. Inhale through your nose, looking at your mind clearly, without any judgment. And exhale through your mouth, exhale any discomfort away to the air, so they vaporize.

Feel yourself at ease inside and out and remain in that state until the end of this walk. Walking is one of the best activities to awaken your senses. You can see, hear, taste, smell, and touch things as you walk no matter where you are. Let's try to focus one sense at a time as you walk.

Gently place your head to the proper angle so you can see ahead clearly. What do you see? People walking around you? Do they seem happy or sad? The trees in the street? Are they changing colors already?

Not a single person in this world can see what you see through your own eyes. The scenery that's in front of you right now is truly yours. Fully appreciate it. Try to find the best part of every scene without judgment. Look at everything as if you see them for the first time as you go forward. And cherish everything in this moment as if you're never going to see them again. Nothing remains the same as the seasons come and go. So one wise way to live is to let things come to your open arms and let them go without attachment.

How are your steps? Are your feet on the auto-pilot for you're familiar with where you walk? Or you need to direct them gently if you've never been here before. Either way, if you fully appreciate the beauty of what you see, your every movement is meaningful. Make your every stride count by being aware of each step mindfully.

Next, let's focus on what you hear at this moment. The first thing you would notice will be my voice. I give my thanks to you for joining this practice with me. But you can still hear other layers of sound around you if you focus on them. If it's raining, you might be enjoying the sound of rain touching the ground. If it's sunny today, there must be many people in the street trying to catch the warmth. Listen to them talking and laughing without judgment. Sometimes, we are too busy to be a good listener. We are used to listening to our worries and anxiety, so we spend all day finding the answers to them. Let's try to step outside of your head and let the beauty around you come to your ears. You'll hear your heart singing with joy.

With sensory vivid sight and hearing, your walk can be more enjoyable. Send those pleasant feelings to your whole body through deep breathing.

On the next inhale, take a deep breath, long enough to taste the fresh air. Even if we can't see the air, we can always feel it through our other senses. Let's focus on our breathing for a moment enjoying the fresh air blowing through your nose and mouth. What do you smell through the wind? I love the roasted coffee scent when I pass by a cafe and the subtle aroma of fresh pine trees, especially when they are wet. As you breathe, let the pleasant scents around you come to you and fully appreciate them.

Send the satisfaction down to your belly. You don't need to do unusual things or go somewhere special to be more mindful. You can start with everything you do, such as breathing or walking as you do right now. Let go of worries and be grateful for this very moment. Once you're fully present, it makes it easier for you to put another step forward.

What are your hands in touch with at this moment? Gently rub your clothes with the fingertips and focus on that feeling. What about the soles of your feet? Using our feet as a medium, we commune with the earth. Let's send them our appreciation by feeling that solid connection in every step. When one foot touches the ground, feel the oneness with the earth, and the other. If you're free to do so, feel the surfaces of the things around you. The trees, the walls... they might feel different than you imagined. Or you can just touch the wind as your arms swinging through the air. I like running my fingers through my hair. It makes me calm and gives me a pleasant stimulation.

Great, we've come this far. Walking meditation is a great way to take your mind off the trouble. Start with 10minutes of your time every day to be present, soaking in the beauty around you and being grateful for yourself. Let the answers to your problem come to your open heart.

No matter how busy your mind was when you started this practice, you've relaxed your body and mind by now. If you have the strength to make peace with your emotions, you are also powerful enough to maintain this ease for the rest of your day. Continue to walk carrying the peaceful sensation with you. I'll leave you to enjoy yourself for the rest of the walk. Don't forget; the key to happiness in every breath you take, every step you make. See you next time.