Walking Outside Meditation 5

Foreign. Hello, I'm Lisa and welcome to this walking meditation by the Hartmann Dot 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, please make sure you 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. Exhale through the mouth. As you breathe out, allow the thoughts of today to leave with your breath. You start to feel 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 you move forward and have a rhythm to your walking, take in the colors that you see before you. What shapes and what lights do your eyes see? How does the air feel on your skin? Crisp and fresh like a cool morning, or warm and welcoming like a summer's day? Now, what sensations do you feel in your body as you begin walking at whatever pace feels right for you? If it helps your mind to stay grounded and from wandering, you can say to yourself, each time you place a foot down, left, right, left, right. As you walk, notice how the rest of your body feels. Your arms swaying by your sides, your hair lifting in the breeze, your legs tightening and relaxing. With each step, you become fully aware and present of your body walking and the environment around you. As you continue to walk, you bring your attention back to the breath and how your body breathes by itself as you walk. And in each breath that you breathe in and each breath that you breathe out, you let go of any worries or frustrations of the day. Through this walk, you have remembered 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 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. You may be standing still and if so, you can close your eyes. Breathe deeply a few times with long inhales and exhales. Gently moving your upper body, shoulders, head and neck. Rub your hands together to create a tingling sensation. Open your eyes and enjoy the rest of your day.