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If your thoughts are busy, know 
that each time you practice this

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walk, you're teaching your mind 
and body that returning to calm 

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is possible, and as your body 
begins to settle, your mind will

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follow. 
Begin by bringing your attention

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to your feet, 
noticing the sensation as each 

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foot meets the ground. 
And really notice the movement 

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as your feet connect with the 
earth. 

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Just allowing your attention to 
remain with your feet as you 

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relax into the rhythm of your 
steps. 

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Now bring your attention to your
breath, breathing in and 

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breathing out. 
Just noticing each breath 

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and really use your out breath 
to begin to relax your body. 

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With each out breath allowing 
your body to soften a little 

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more 
breathing out and just softening

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your facial muscles, 
releasing your jaw. 

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Letting your shoulders drop, 
breathing out, letting go. 

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Resting your attention with your
out breath and allowing your 

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body to soften as you walk. 
And just by walking with this 

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simple focus, you're becoming 
someone who can find calm as 

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your body relaxes and your mind 
begins to follow. 

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And you can return to this 
practice anytime.