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If you're feeling overwhelmed, 
use this walk to practice new 

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thoughts, gently interrupting 
old patterns and allowing your 

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mind and body to respond in new 
ways. 

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Begin by bringing your attention
to your breath. 

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And just notice the sensations 
in your body as you breathe in 

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and breathe out, 
breathing in and breathing out. 

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Following each breath as it 
expands your chest 

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breathing in and breathing out. 
Just noticing each out breath 

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and your body becoming more 
relaxed. 

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Now bring your attention to your
forehead, letting go of any 

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tension across your brow and the
muscles of your face, 

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releasing your jaw and just 
allowing the muscles to soften. 

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Moving down to the muscles in 
your neck, letting go of any 

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tightness and allowing your 
shoulders to drop. 

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Relax. 
Relaxing as you walk. 

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Now bring your attention to your
chest, breathing in, and imagine

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filling your chest with a pure 
clear energy from the space 

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around you. 
Expanding into your heart with 

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each breath and perhaps 
connecting to something greater 

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than you 
with each breath. 

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Filling your chest with a sense 
of peace. 

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Now from this expansive place, 
let these thoughts form in your 

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mind and you can begin with I 
allow my mind to have new 

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thoughts. 
I allow my body to feel peace. 

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I allow my feelings to change. 
I've been successful before. 

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I can do it again and just 
continue. 

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I allow my mind to have new 
thoughts. 

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I allow my body to feel peace. 
I allow my feelings to change. 

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I've been successful before, I 
can do it again. 

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Breathing out. 
Just allow your body to relax. 

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And once again, I allow my mind 
to have new thoughts. 

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I allow my body to feel peace. 
I allow my feelings to change. 

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I've been successful before. 
I can do it again. 

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And continue. 
I allow my mind to have new 

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thoughts. 
I allow my body to feel peace. 

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I allow my feelings to change. 
I've been successful before. 

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I can do it again. 
Breathing out, letting go of any

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tension 
and just repeating. 

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I allow my mind to have new 
thoughts. 

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I allow my body to feel peace. 
I allow my feelings to change. 

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I've been successful before, I 
can do it again. 

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And with new thoughts and new 
feelings, you're teaching your 

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mind and body a new way to 
respond, becoming someone new 

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with each practice.