If you're feeling tense or restless or a little on edge,
just by choosing this walk, you're giving your body a chance
to settle and your mind will follow.
As you begin your walk, become aware of your body in motion.
Let the rhythm of your walk guide you.
Just notice the sensations as you move through the space
around you. Now I want you to find somewhere
in your body to focus, and each time your mind wanders,
you can return to this place and bring your attention to one
particular place in your body. It might be your feet, maybe the
moment your heel meets the ground, or your knees gently
softening as you move, or maybe your legs as they take
the weight of each step. Or the sensation of your hands
as they move through the air. Just choose one and rest your
attention there. Yeah.
Let your attention rest on the area you choose.
Keep feeling into these sensations in your body.
And when your mind wanders, come back to that one place in your
body. Come back to that one place,
just resting your attention on the sensations.
And staying with that part of your body.
Really feeling into these sensations as you remain with
this anchor. Resting with your body.
Yeah. And as you continue, you may
notice a softening, a little more space within you,
a quietening.
And just remain with that focus in your body as you continue
your walk. And you can return to this
rhythm anytime.