Walking Outside Meditation 1

Foreign. Hello, I'm Lisa and welcome to this walking meditation by the hartman.academy to help you become more centered and mindful. Before we begin this practice, please make sure you have consulted your doctor and are fully able to participate in this meditation exercise. Also, we need to just talk about making sure you stay stay safe during this walk. Keep your eyes open at all times and make sure you can hear and are aware of your surroundings at all times. Let's begin by walking on a mindful meditation journey together. Take notice of your breath and breathe in slowly, taking three deep cleansing breaths. Inhale through the nose, hold and exhale through the mouth, Doing this three times as you breathe in and out, allowing the thoughts of today to leave. With each breath, you start to feel more deeply relaxed and more aware of your breathing coming in and going out. As you walk, you feel your feet connecting to the ground beneath you and you feel relaxed and in the moment. As you walk, allow your breath to settle in at a pace that is comfortable for you and allow your feet to find a rhythm as they move through the motions. Notice as your feet lift up and down and as they touch the ground and then are lifted lightly into the air. Allow your feet to carry you on this journey as they ground you deeper with each step that you take. Now, as your feet are strong and moving, notice how your arms move in motion and your legs match the rhythm of your feet. As we walk, we begin to allow ourselves to notice the smells around us. The sounds in the air and the sights fill our eyes. As you walk, begin to notice the smaller details around you. The tiny little flowers that are almost hidden in the long grass, the birds flying high above your head, dancing and dipping in the breeze, the smell of citrus wafting from an orange tree or the cedar from a neighbor's newly built deck. As you walk and allow your senses to open up, you may begin to remember thoughts or feelings. Allow them to rise to the surface and release them. Perhaps you are walking in an area of buildings. Now you can touch and feel the different surfaces and textures, marveling in how different each one feels. Just like how we are all different and wonderfully gifted in so many ways. Now, as we start to slow our pace and we begin to walk slower, we feel gratitude wash over us for the time we gave to ourselves to love and honor ourselves. With this mindful walk remembering, I am improving myself on a daily basis. I have the power to change the direction of my life. I take care of myself with mindfulness and integrity. I am naturally confident and successful. I continue to grow because I. I believe in myself. I am courageous. I am healthy. I am strong. I am enough. I am happy. I am fulfilled. I am loved. Okay, now change your focus from inward to outward. Breathing deeply a few times with long inhales and exhales. If you stopped walking, you can close your eyes for a moment, gently moving your upper body, shoulders, arms, head and neck, rubbing your hands together to create a tingling sensation. Now open your eyes and enjoy the rest of your amazing day.