If your thoughts are busy, know that each time you practice this
walk, you're teaching your mind and body that returning to calm
is possible, and as your body begins to settle, your mind will
follow. Begin by bringing your attention
to your feet, noticing the sensation as each
foot meets the ground. And really notice the movement
as your feet connect with the earth.
Just allowing your attention to remain with your feet as you
relax into the rhythm of your steps.
Now bring your attention to your breath, breathing in and
breathing out. Just noticing each breath
and really use your out breath to begin to relax your body.
With each out breath allowing your body to soften a little
more breathing out and just softening
your facial muscles, releasing your jaw.
Letting your shoulders drop, breathing out, letting go.
Resting your attention with your out breath and allowing your
body to soften as you walk. And just by walking with this
simple focus, you're becoming someone who can find calm as
your body relaxes and your mind begins to follow.
And you can return to this practice anytime.