moments for you

Welcome to your walking meditation, congratulations on taking some time out of your day to complete this practice. We are hoping to incite feelings of relaxation, invigoration and energisation during your walk. At the end it is our wish that you feel grounded, peaceful and grateful. So, shall we begin?

It really is so special to be able to step outside, the beautiful landscape we are surrounded by is such a blessing. It is lovely to be feel the breeze tickle your cheek, the sun kissing your nose gently, to hear and see the birds as they flit about joyfully? Take a moment to become fully present with yourself and this moment as you commence your walk.

Centre yourself with a super slow and super deep inhale of the fresh, clean air, imagine the air filling every corner of your body, from your toes all the way to the crown of your head, like a balloon. Remind yourself what a blessing it is to just breath and just be alive, to be able and to be outside. Exhale slowly, drawing all that air up and out from your body. Feel your shoulders relax, as you finish your exhale.

Now, come into your physical being by bringing your awareness into your body.

As you walk, keep your chin and eyes gently lifted to the sky, pull your shoulders back, open your chest and heart, feel your feet falling at their natural pace, your body’s own rhythm leading you.

Allow yourself to relax into your stride. Feel your arms by your side swinging as you step, feel your legs strongly carrying you forward, your core engaged and holding you upright and tall, your spine keeping everything together. Feel your heels and toes grounding you and stabilising you to the earth before they peel off the ground with each step, feel the blood pulsing throughout every corner of your being, bringing fresh energy to wherever you need it.

Stay with your body a moment, listening to the gentle beat of your heart and sound of your breath.

Take a deep inhale into your body and feel the air fill your being again, hold it for a moment, then exhale again slowly, feel your body release. Mentally start to scan your body up and down. Ask how it’s feeling today? Are there pockets of tension somewhere? Tight muscles that need to be released? Achey joints? Sore neck? Tired back? Which pockets are feeling energised and strong? Awake and alive? Flexible and nimble? A mix of everything?

Gently accept how your body is feeling and pay attention to any areas within where you wish to feel release or where you would like some energy engagement. Acknowledge how your body feels at present, we will check in again at the end.

Allow your body to continue its natural movement, and come into your mind, take a deep inhale and exhale as you scan your mind and your mood. Now let’s check in with your thoughts and feelings. How does your mental state feel today? Are your thoughts racing or calm? Is your general mood uplifted or a little low? Are you feeling stressed and relaxed? Overwhelmed or calm?

Again, gently acknowledge and accept what you are thinking and feeling, highlight any thoughts or feelings you wish to explore further, or things that are nagging at you – we will come back to those later.

Now relax the focus on your mind and emotions, let your mind continue its usual wanderings, try not to cling or follow any particular train of thought and just allow everything to pass by like the clouds in the sky.

Take another deep inhale and exhale, bring your attention to your surrounding environment. Where have you chosen to walk today? Is it a luscious park or garden? A bustling streetscape? A beautiful beach or a quiet suburban street?

Look around you, what do you see? What colour is the sky today? A peaceful blue or a serene grey? Can you see the trees reaching towards the sky? The flowers dancing in the breeze? Feel the grass soft and moist underfoot? What season are you in and how is this reflected in the environment? Does the air smell of spring or is the chill of fall just creeping in? Can you see the birds fluttering happily in the sky? Are there others out and about who happen to be sharing this special moment in space and time with you?

Observe what is around you, take it all in, from the furthest your gaze can see to right up close. Try to find three things that you find to be pleasant to experience; it could be a nice flower, a sweeping tree, the way the light glints magically, a nice car gently humming past, a pretty house with a bright garden, a small shiny trinket in a shopfront, anything. Take some time to just soak up your surroundings using all of your senses, and seek out some things that are beautiful to you.

Embrace the nice warm feelings these things of beauty bring to you, allow yourself to be enveloped like a big hug. Smile a little to yourself or even at a passing stranger. Relish again in the luxury and freedom of being outside with yourself and with nature. Thank the world for existing as our playground, thank nature for the beauty surrounding us at all times, thank the sun for always being there, even if, at the moment it is hidden behind clouds.

Continue to walk with no particular focus, allow your body to maintain its natural rhythm, your breathing relaxed, your mind gently wandering, absorbing your surroundings. Take some time to just be present within yourself, as you move through the world at your own pace...

Now with a deep inhale and exhale, bring your focus back to your body, how are you feeling now? Have your muscles relaxed? Is your body feeling more engaged? Are you feeling warm and invigorated? Is your heart beating louder now? Are your breaths a little deeper?

As you tune in again and give a silent thanks to your body, thank it for continuing to carry you through life today, thank your body for its inherent knowing and thank it for its ability to always support you.

Feel your energy moving through your body, feel the energy surging into any of the remaining tension or any areas you are trying to activate. From your fingertips down to your toes allow complete invigoration.

Now gently direct your breath to these areas and feel your body naturally release anything that you have been keeping inside. Feel the tension inside you unravel like a piece of string. Softening as everything gently releases.

Bring your focus back to your mental being. Take a deep breath and as you exhale imagine any lingering stress disappear, feel your worries ease, allow a new solution to present itself. Let calmness wash over your being like a refreshing wave, feel your entire being become centred and at ease. Allow fulfilment from the beauty and abundance that exists all around us. Feel your doubts, thoughts and emotions clear and refresh.

Now give a silent thank you to your mind for all your thoughts, ideas and feelings. Thank your mind for the thousands of things that it filters and sorts through every day. Appreciate the power of the supercomputer that is your mind.

As we close out this practice, take a moment to thank yourself for taking the time out and be grateful for dedicating this time to you, to stretching your legs, getting some fresh air and exploring your surroundings.

Finally, centre yourself with another super slow and super deep inhale of the fresh, clean air, imagine the air filling every corner of your body, from your toes all the way to the crown of your head. Exhale by gently and quietly sighing out every last bit of air.

We are glad you joined us and we hope you are feeling restored and energised, peace-full and ready to continue on with your journey through life.

Many blessings