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Thank you for meditating with me today!

Meditation Script:

I invite you to listen to this meditation while taking a walk. There will be moments where I

will encourage you to remove your earbuds to listen to the sounds around you. Take

a moment to do this now, observing your surroundings, and as your environment

allows, pick out 3 distinct sounds, noting high or low pitch, whether the sound

is sustaining or stops, and what arrives for you physically, mentally,

emotionally as you take in the sound. Allow about 15 seconds to do this starting

now.

Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hot

or cold, humid or dry? Observe the texture of your clothing, the heaviness or

lightness of the material. As you breathe in, observe the aromas on the air

around you. Does the air smell fresh or dank, earthy, sweet, sour? Notice the

taste on your tongue, observing sour, salty, bitter, or sweet. As you continue

walking, pay attention to what you see. Notice land, buildings, people, trees,

birds, other animals. Take a moment here to remove your earbuds to take in the

sounds around you. Allow about 15 seconds to do this starting now.

Feel your footfalls. Notice how your feet feel. Attaching no value judgment to your

experience of walking, notice the heaviness or lightness of your steps. Slow

down your steps to observe the movement of your hips. Feel the weight of your

upper body carried on your hips. Notice any tension in your shoulder as you

breathe in. As you exhale, relax. Notice the swing of your arms, the heaviness

or lightness of your arm swing. Observe sensation through your neck, head, and

face. Inhale to notice tension. Exhale to relax. Walking at your regular pace,

take one more moment here to tune fully into your senses, noticing sounds and

sights, smells and tastes, physical sensation and the touch of the air and your

clothing. Allow about 15 seconds, removing your earbuds starting now.

Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hot

or cold, humid or dry? Observe the texture of your clothing, the heaviness or

lightness of the material. As you breathe in, observe the aromas on the air

around you. Does the air smell fresh or dank, earthy, sweet, sour? Notice the

taste on your tongue, observing sour, salty, bitter, or sweet. As you continue

walking, pay attention to what you see. Notice land, buildings, people, trees,

birds, other animals. Take a moment here to remove your earbuds to take in the

sounds around you. Allow about 15 seconds to do this starting now.

Feel your footfalls. Notice how your feet feel. Attaching no value judgment to your

experience of walking, notice the heaviness or lightness of your steps. Slow

down your steps to observe the movement of your hips. Feel the weight of your

upper body carried on your hips. Notice any tension in your shoulder as you

breathe in. As you exhale, relax. Notice the swing of your arms, the heaviness

or lightness of your arm swing. Observe sensation through your neck, head, and

face. Inhale to notice tension. Exhale to relax. Walking at your regular pace,

take one more moment here to tune fully into your senses, noticing sounds and

sights, smells and tastes, physical sensation and the touch of the air and your

clothing. Allow about 15 seconds, removing your earbuds starting now.

Feel free to continue walking, listening, observing, slowing down, or keeping your

pace, walking throughout your life with a heightened and peaceful sense of

observation. Thank you for meditating with me. Peace.