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.
The sensation as you shift from 1 foot to the next,
Just noticing how the muscles in your feet adjust to the terrain
beneath you. Noticing
allowing your attention to remain with your feet.
And if your mind wanders, come back to the feeling of your feet
meeting the ground. Returning to your focus is the
practice. Let each step allow you to
soften, supported by the ground beneath you,
just letting your body relax. Now bring your attention to your
breath. Breathing in and breathing out.
Just noticing your breath. And as you breathe out, allow
your body to soften a little more
with each out breath, releasing tension, softening the muscles
in your face. Releasing your jaw, loosening
the muscles in your neck and letting your shoulders drop.
Now any tension, anxiety, irritation, heavy emotion,
anything you've been carrying, allow this to soften.
And with each out breath, just release and let go.
Using your out breath, just let go breathing out.
And if your mind wanders, come back to your out breath.
Breathing out, softening, releasing.
And you might notice your body beginning to feel a little more
at ease. Step by step.
And just by walking with this simple focus, you're becoming
someone who can find calm more easily as your body settles and
your mind follows. And you can return to this
anytime.