With a Gracious Soul and a Heart Full of Love

Finding peace in the busy world can be a difficult thing. Finding the time to access the peace you can find can be tricky. Just ten minutes a day of mindfulness can make all the difference. If you are not the type to sit in silence and connect to the mind, walking meditation might be for you. Walking meditation can help you feel more grounded and balanced while allowing you to establish an awareness of your body, thoughts, and surroundings. For this meditation, find a pathway you enjoy and feel comfortable walking. Allow yourself to be in the moment along the way and open your mind and find comfort within yourself.

Before you begin walking, take a moment to bring awareness to yourself. Take a moment to scan your body, starting from the head all the way down to your feet. Notice the ground beneath your feet, how the weight is distributed between them. Notice any tension being held in the body. Notice your breath. Place your right hand over your chest and your left hand over your stomach and breathe for 10. Inhale - 1 Exhale - 2 Inhale - 3 Exhale - 4; if the mind starts to wander, gently bring focus back to the breath and start again. Let this moment linger once you've hit that final exhale; and, whenever you're ready, let's begin our walk.

Begin walking as fast or as slow as you want. Notice, with each step, connecting with the Earth. Notice what part of the foot connects first; is it the heel, the ball of your foot, the toes? Notice the knees and the hips. Notice the arms. Do they swing by your sides? Are the hands in a pocket? Notice the shoulders. Inhale deeply, allowing peace, and exhale negativity. Allow the shoulders to relax. Notice the jaw. Inhale deeply, allowing self love, and exhale judgment. Allow the jaw to relax. Notice the air around you. Is it warm? Is it crisp? Notice the sensations it leaves on the skin.

Bring focus back to the breath. Has it changed since beginning the walk? Breathe, again, for 10; Inhale - 1, Exhale - 2, Inhale - 3, Exhale - 4. If the mind wanders, gently bring focus back to the breath and begin again. Notice the rise and fall in the chest or stomach. Allow yourself to take as much time as you'd like on this exercise. Each time the mind wanders, gently bring it back to the breath.

Notice how your senses are being stimulated. What do you see? Are you walking along a beach or in a wooded area? Are you in a cul de sac or on a bustling city street? Notice five things that are special to this place. What do you hear? Are there birds chirping? Kids playing? What do you smell? Is is a campfire or salty sea air? Allow yourself time to connect to the world outside of yourself. Inhale deeply, allowing acceptance, and exhale releasing societal constraints. Inhale, accepting today, and exhale any ill will from yesterday. Yesterday is gone, today is another chance.

As we come to the end of the walk, bring awareness back to the breath. Inhale - 1, Exhale - 2, Inhale - 3, Exhale - 4; bring the right hand back to the chest and the left hand back to the stomach. After a 10 count, notice the strides you are taking. Notice the jaw and the shoulders. Notice the arms against your body. Notice the hips and the knees. Notice any tension in the body. Another 10; Inhale - 1, Exhale - 2, Inhale - 3, Exhale - 4. Now, allow your mind to wander. Allow your body to move as freely as it wishes. Allow yourself to absorb love; for yourself, for others, for the planet. Allow yourself to be grateful for everything you have, experience, and are. Carry these feelings with you throughout the day. One final deep inhale, thanking your body for all it does, and exhale.