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If you're feeling tense or 
restless or a little on edge, 

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just by choosing this walk, 
you're giving your body a chance

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to settle and your mind will 
follow. 

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As you begin your walk, become 
aware of your body in motion. 

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Let the rhythm of your walk 
guide you. 

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Just notice the sensations as 
you move through the space 

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around you. 
Now I want you to find somewhere

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in your body to focus, 
and each time your mind wanders,

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you can return to this place 
and bring your attention to one 

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particular place in your body. 
It might be your feet, maybe the

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moment your heel meets the 
ground, or your knees gently 

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softening as you move, 
or maybe your legs as they take 

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the weight of each step. 
Or the sensation of your hands 

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as they move through the air. 
Just choose one and rest your 

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attention there. 
Yeah. 

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Let your attention rest on the 
area you choose. 

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Keep feeling into these 
sensations in your body. 

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And when your mind wanders, come
back to that one place in your 

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body. 
Come back to that one place, 

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just resting your attention on 
the sensations. 

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And staying with that part of 
your body. 

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Really feeling into these 
sensations as you remain with 

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this anchor. 
Resting with your body. 

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Yeah. 
And as you continue, you may 

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notice a softening, 
a little more space within you, 

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a 
quietening. 

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And just remain with that focus 
in your body as you continue 

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your walk. 
And you can return to this 

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rhythm anytime.