Type of activity: Meditation

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Location: Anywhere but preferably somewhere calm and peaceful outdoors

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Materials: None

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Length 15-20 minutes

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Pick a time and place to go for a quiet walk in nature.

 

• Begin by walking mindfully. Paying attention to your breath, the sounds you can hear, sensations such as a breeze and the ground under your feet. What can you smell, what colours can you see?

 

• As you walk try and notice if anything you are passing gives a sense of calmness. It may be an old tree, a big rock, or a collection of flowers. Whatever you are drawn to.

 

• If you can move closer to the thing which is emanating calmness, perhaps sit down near it.

 

• Allow the calmness to move through you so that you are embodying it and allowing it to relax you.

 

• Notice how you feel as the calmness moves through you. Does your muscle tension change? Do your thoughts change?

 

• Remain sitting for as long as you need, continuing to let the calmness move through you.

 

• If you become distracted, gently bring your awareness back.

 

• If any worries arise, allow them to be enveloped by the calmness.

 

• When you feel ready resume your walk, taking an element of the calmness with you.