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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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The sensation as you shift from 
1 foot to the next, 

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Just noticing how the muscles in
your feet adjust to the terrain 

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beneath you. 
Noticing 

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allowing your attention to 
remain with your feet. 

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And if your mind wanders, come 
back to the feeling of your feet

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meeting the ground. 
Returning to your focus is the 

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practice. 
Let each step allow you to 

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soften, supported by the ground 
beneath you, 

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just letting your body relax. 
Now bring your attention to your

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breath. 
Breathing in and breathing out. 

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Just noticing your breath. 
And as you breathe out, allow 

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your body to soften a little 
more 

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with each out breath, releasing 
tension, softening the muscles 

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in your face. 
Releasing your jaw, loosening 

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the muscles in your neck and 
letting your shoulders drop. 

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Now any tension, anxiety, 
irritation, heavy emotion, 

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anything you've been carrying, 
allow this to soften. 

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And with each out breath, just 
release and let go. 

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Using your out breath, just let 
go breathing out. 

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And if your mind wanders, come 
back to your out breath. 

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Breathing out, softening, 
releasing. 

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And you might notice your body 
beginning to feel a little more 

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at ease. 
Step by step. 

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And just by walking with this 
simple focus, you're becoming 

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someone who can find calm more 
easily as your body settles and 

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your mind follows. 
And you can return to this 

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anytime.