Walking Meditation with Gratitude

Transcript

so good morning today let's start together to look this earth with attention let's just take 10 minutes together not more to bring our attention to our breath our steps and pay attention to that what we want to be thankful for in this present moment so let's stand up and I'm going to give you here a choice if you feel a little bit Restless then we'll corrupt in your space just start to walk but you can also choose to close your eyes for a moment and stand still both options are completely fine choose what is what works for you right now and what will you walk around or well you have your eyes closed bring your attention to your breath how are you breathing in this very long are you breathing through your nose out through your mouth and where in your body do you notice the movements of your breath in your jobs your throats your shoulders your chest your diaphragm your belly and just simply observe are you grateful in this very moment for your breath saying thank you to your breath right now your effortless breath it's always there for you now open your eyes or two already walking continue walking and synchronize your steps with your breath breathing in one step breathing Islands one step taking time to synchronize the breath with your steps noticing the weights going from one foot to the other noticing how your whooping are your steps knives are they happy I am grateful that I noticed how I woke in this very moment just simply observing saying thank you without judging without trying to change anything and now scan with your attention through your body which large in your body is asking for your attention where do you notice a sensation pulse cold pressure teeming vibration in any sensation that you notice say thank you every time you notice something thank you heads for the pressure Thank You Benny for the tingling thank you hands for the coolness and now start to look around in your space what do your I see colors faces chains is there anything that you can see in your space you want to say thank you to maybe how the sunlight goes into your room your beds and gives you comfort and the night a beautiful piece of art for deaths and grateful and there are there any sounds in this moment that you want to say thank you to the silence the songs of birds a car beeping making you aware that you were distracted it sounds of bicycles and people in cars making you aware that we're alive it's a new start of the day well do you observe and hear right now that you want to say thank you to and is there anything that you can smell in this very Mullins the scent of your space the food you're making we're saying thank you to the lack of sense and what is it that you can touch right now that you want to say thank you to maybe touch your own arm put your hands on your heart or is there something around you that you want to touch that you're grateful for that you can touch it we're that's I am grateful and now bring yourself to stuff and close your eyes how does this gratitude for you right now does this gratitude express itself as sensations in your body which bars and what kind of sensation how do you notice this gratitude in your breath how do you know this is gratitude in the way how you stand on your feet do you know this is gratitude in your hearts aware of the gratitudes thinning this moment this moment or you can always go back to wherever you are whatever you're doing when you breathe with attention and you say thank you now open your eyes stretch your body thank you for joining and for starting the day together working consciously and with gratitude I would like to invite you to do this again tomorrow to just take ten minutes and bring your attention to what's what whether you appreciate what are you thankful for but most of all I hope that it inspires you to take a few moments a day to pay attention to the breath pay attention to how you walk on this earth and pay attention to that what your boss grateful for in that very moment have a beautiful day bye