1. As you begin, walk at a pace and in a way that is comfortable and natural for you. If you find it helpful to count your steps up to 10, and then start back at one again. As you take each step, pay attention to the rising and falling of your feet. Be aware of your posture and balance as you move.
Your mind will wander, as there will be distractions, so without judgement, gently return your focus to the open awareness of walking. At all times maintain a sense of the environment around you, staying safe and aware.
2. Now, expand your attention to sounds. Pay attention to sounds without labelling them. Notice sounds as nothing more or less than sound, they are just a part of the overall experience.
3. Shift your awareness to your sense of smell. Don’t force yourself, just bring attention to the sense of smell, and allow yourself to be open to discovering whatever is there for you to experience.
4. Now, move your awareness to your vision. Just allow the landscape to flow around you and through you, be at One with it all. Gently coming back each time something distracts you. Do not be overly rigid, nor daydreaming and drifting, maintain sustained awareness.
5. With all of your senses engaged maintain this open awareness of everything around you. Feel the energies of the land flow into you, grounding you and revitalising you.
6. Now, come back to awareness of the physical sensations of walking. Notice your feet again touching the ground. Notice again the movements in your body with each step.
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