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If your mind is racing ahead, 
scanning, solving, anticipating,

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this walk will focus your 
attention, bring you into the 

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present, and connect you with 
the earth beneath you. 

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Begin by focusing your attention
on your feet, meeting the 

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ground. 
Following each step as you 

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settle into your rhythm, 
now really notice the sensations

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in the balls of your feet as you
connect with the ground, as you 

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connect with the earth. 
Notice how the muscles in your 

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feet move and adjust to the 
terrain. 

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Really feel into these 
sensations. 

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Notice how the muscles in your 
legs flex to take your weight 

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and support you as you move. 
Just notice these sensations. 

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Now really feel the ground 
beneath you, feel the support 

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beneath each step, the earth 
absorbing every step you take. 

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Now I want you to imagine you 
can let go of anything you are 

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carrying in your mind or body. 
Any tension, irritation, 

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anxiety, heavy emotion, Find it.
And allow yourself to feel it. 

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Then let it go. 
Let it drop away into the earth 

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beneath you. 
Down your legs and down through 

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the soles of your feet into the 
earth. 

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And again, let go of anything 
you are carrying in your mind or

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body. 
Find it, feel it, and let it go.

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Using your out breath to 
release. 

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Each foot connecting with the 
earth as you let go, 

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staying with the rhythm of your 
feet meeting the ground. 

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Each step a little more relaxed 
in your body, 

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breathing out. 
Let that release travel down and

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out through the soles of your 
feet, down into the earth 

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beneath you. 
Feet meeting the ground, 

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legs taking the weight 
you're out, Breath releasing 

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tension. 
Letting go into the earth as you

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rest your attention with the 
rhythm of your steps. 

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This step, this breath, this 
moment. 

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And you can continue your walk 
more grounded, more supported, 

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more present in this now moment.