Mindfulness Stop 1

Make sure your volume is on: "Mindfulness 1 - Entrance"

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As we gather at the gates to Staunton country park to begin our walking mindfulness, we just take a moment to be in the present, letting go of any day to day plans or tasks you have that can be picked up after your walk. Let go of any stress and anxiety and just be in the present. Take a nice deep breath in for the count of two … and release your breath on the count of four. And then repeat this twice.

Start by standing still and sensing the weight of your body at your feet. Feeling your muscles supporting and stabilizing you. Your hands can be in what position is most comfortable, resting easily at your sides, folded gently in front of you or at your back.
As you begin walking, start at a slower pace than usual paying particular attention to the sensations in your feet and legs. Any heaviness, lightness, pressure, any tingling. Be mindful of the sensations of lifting your feet and placing them back down on the earth, sensing each step fully as you walk in a relaxed and natural way to the end of the path. When you arrive, stop and pause for a moment - feel your whole body standing, allowing all your senses to become awake. Collect, and centre yourself.

As you are walking, it is quite natural for your mind to wander. Whenever it does, you might mentally pause, perhaps noting inwardly the fact of thinking, or even where your mind went. Then gently return your attention to the sensations of the next step.

No matter how long you've spent lost in thought, you can always arrive right here, bringing presence and care to the moment-to-moment sensations of walking. During the walking period you might alter your pace, seeking speed that allows you to be most mindful of your experience.