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Welcome to guided meditation 
with Rachel from Circle of 

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Light. 
Take a breath and know that each

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time you work with this walking 
practice, you are teaching your 

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mind and body that returning to 
calm is possible and that this 

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feeling can be trained through 
movement and gentle focus. 

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So if you're feeling irritated, 
over stimulated or on edge, this

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is for you. 
Just notice your feet as you 

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walk, your steady contact with 
the ground, 

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focusing on the sensation of 
your feet meeting the earth. 

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Now really begin to sense the 
space around you as you move 

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and with each out breath imagine
you can expand your energy, 

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merging with the space beyond. 
Really feel it. 

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Using your breath to expand into
that space. 

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Breathing in and really allowing
your out breath to relax your 

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body as you expand into this 
space. 

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With each breath, letting go a 
little more. 

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Breathing out to bring a sense 
of relief as any intensity in 

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your body begins to soften. 
Let your shoulders drop and 

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allow your jaw to release, 
feeling your movement and your 

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body easing and unwinding. 
Now as you walk, gently observe 

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what you see around you. 
Light colour movement. 

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Connect with that feeling of 
being outside. 

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And allow the world around you 
to support you in finding a 

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sense of calm, gently lifting 
your state. 

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Just feel into this. 
And as you continue, come back 

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to your surroundings 
and just find something to 

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become the focus of your 
attention 

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as you observe, really notice 
every tiny detail. 

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The colours, the textures, the 
shapes. 

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As if you're seeing it for the 
very first time 

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and allow your attention to 
remain with this focus. 

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Letting the outdoor world move 
you into a calmer state. 

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And if your mind wanders, gently
return to your surroundings, 

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observing and staying with what 
you can see, noticing as you 

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continue on your walk. 
The. 

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The. 
The.