If you're overthinking, this walk brings your attention into
your body and away from thought loops so your mind can settle.
Take a breath and begin to notice your steps.
Notice the moment each foot meets the ground.
Focus on your feet as they land. And rest your attention with
that movement. And with each step use your out
breath as you let something in your body soften
breathing out step and soften. Step and soften.
Maybe it's your shoulders that release
step and soften. Maybe it's the muscles in your
chest step and soften.
Maybe it's your jaw step and soften.
And really begin to feel this in your body,
the sensation of letting go. Just feel into this as you
breathe out. Notice the shift as something
eases and stay with these feelings in
your body. Each step, each out breath a
softening and the changing sensations in your body.
As you relax a little more, keep feeling into these
sensations. Step and soften.
And when your attention drifts
back to thinking, just return to the sensations in your body and
the next step. And if your mind wanders, let
each step be another opportunity to return to the sensations in
your body. Step and soften.
Stay with these feelings, moment by moment.
And as your body continues to soften, you may begin to notice
a quieter feeling underneath. A sense of ease,
maybe a sense of peace. Step and relax.
Step and release. Let your body follow that rhythm
as you walk. Step and soften, step and relax.
And you can return to this rhythm anytime.