Take what you need

Hey, thank you for choosing to take time for a walk today. We're going to stay present in our body and environment in its current state on this mindful walk, tapping into our senses to do so. As we prepare to be present in our body, mind, and spirit, take a moment to be still and notice what is on the surface, or just underneath, at this point in the day for you.

Take a slow, deep breath in through your nose for 3 seconds, hold, and release through your nose. This breath will take us through our body as we check in.

Whats on your mind? Is there tightness in the neck, shoulders, back or hips from sleep or sitting? Pain or discomfort from an injury or condition? Are you experiencing relief, excitement, heavy thoughts, decisions? If these come to mind throughout our walk, note it and let it pass for this time.

If you haven't already, begin walking at a comfortable pace. Breathe in and feel the crown of your head reach toward the sky, sides stretching up out of your hips. At your own pace, breathe shoulders to ears as you walk, release them down your back on an exhale. Stretch ear to shoulder, feeling a release in your neck, perhaps. Nod yes and no on in- and out-breaths. Feel free to relieve tension from your body with these movements and breath throughout our walk.

Our entire being, from the physical body to the mental, the brain, work together to sustain us every day, and is rooted quite literally in the earth for stability and nutrients.

Hear the sounds of the day, eyes feasting on the sky. Take a slow dose of fresh air, release what you've been holding on an open mouth exhale. Repeat, slowly and deeply, through your nose or mouth, whatever is comfortable.

Notice how your feet feel on the ground beneath you. Heel to toe, heel, toe, bringing you closer to the day. Feel sureness in your steps, like this morning that greeted you whether your eyes wanted to open or not.

Allow your natural breath to take over.

When sounds enter your space, let them wake you up, but allow them to pass and stay focused on your breath, sensations in your feet, legs, torso, face as you walk, breathe, observe and stay present.

Allow your eyes to travel around, perhaps a 360 view of your environment. Notice the way the sky fills with color, like a soft fade or color block. Breathe in the hues around you, lift your gaze, and allow a soft smile to take over your face.

Gently roll your head from side to side, working out the kinks from the night. Like the birds, the neighborhood stretching around you, the sounds of the day, yawn. Take a deep breath, let it out on a yawn.

Don't forget about your feet—feel them. Each step supports you. Not just today, but every day.

As we near the end of this practice, let's thank our body part by part for what they do for us, every day.

Travel from the crown of your head to the tips of your toes. Thank your body. Thank it with breath. Promise you will nourish it. Water it. That you will give it sun, and exercise like this. Time to rest when it is weary. Allow your eyes to rest on a horizon in a distance, and think about what you need for this day.

Feel the earth under your feet. What do your eyes see? Take what you need. Enjoy the rest of this day. When you're wondering if you are part of something collective today, look up, around. See the sky, take your breath as your own. Lean into what supports that breath today.

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Walk with me through Joshua Tree.