December, 11th

Today we invite you to a Mindful Walking Exercise in Nature. This exercise is designed to help you reconnect with the present moment, grounding yourself in the natural world and centering your thoughts and emotions.

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How to get started

1. Choose Your Space: Select a natural setting where you feel comfortable—a park, forest trail, beach, or garden. 

2. Dress Comfortably: Wear clothing and shoes suitable for walking and the weather.

3. Set an Intention: Before starting, take a moment to reflect on why you’re here. Say to yourself, "I am here to connect with the earth and myself."

4. Leave all electronic devices at home (including your phone, MP3 players)

5. Set a time.

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The Walk:

1. Pause and Breathe:

   • Stand still at the start of your walk. Take three deep breaths, inhaling through your nose and exhaling through your mouth.

   • Feel the ground beneath your feet and notice how your body connects to the earth.

2. Begin Walking Slowly:

   • Walk at a pace that feels natural but unhurried.

   • Pay attention to the sensation of your feet touching the ground: the texture, temperature, and firmness.

3. Engage Your Senses:

   • Sight: Notice the colors, patterns, and movement around you. Look up at the sky and down at the ground.

   • Sound: Tune into the natural sounds—birds singing, leaves rustling, water flowing.

   • Touch: Let your fingers brush leaves, tree bark, or the grass. Feel the air on your skin.

   • Smell: Take in the scents of the environment—earthy, salty, or fresh.

4. Ground Yourself with Gratitude:

   • Pause midway through your walk. Close your eyes (if safe) and place your hand on your heart or stomach.

   • Think of something you feel grateful for in this moment—a gentle breeze, the stability of the ground, or the beauty around you.

5. End with Stillness:

   • As your walk concludes, find a comfortable spot to sit or stand.

   • Place your feet firmly on the ground. Imagine roots extending from them into the earth, anchoring you.

   • Take three more deep breaths and acknowledge your presence in the world.

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