Mediate for 5 Minutes/Walk for 30


Cindi Silva|
Prepare to walk with a 5 minute meditation.

Start in a safe place. Always make sure you are in a safe environment. Feet shoulder width apart. Raise your arms shoulder width apart, reaching for the sky. Make sure you relax your shoulders. Half smiling. Breathe 3x. On the in breath, think or say, “I am energy” on the out breath, think or say, “I am happy.”

You may want to visualize your feet extending into the ground as if you were a big tree with lots of roots reaching deeply into the earth. And you may want to visualize your arms as branches, reaching and growing toward the sun as you do this. If this is too weird for you. Then don’t. Just enjoy the stretch and relax.

Feet together. Drop your arms, hands by your side. Shake your hands out.

Repeat. Feet shoulder width apart. Raise your arms shoulder width apart, reaching for the sky. Make sure you relax your shoulders. Half smiling. Breathe 3x. On the in breath, think or say, “I am energy” on the out breath, think or say, “I am happy.”

From where your standing, absorb all that surrounds you. As you follow your breath. As your mind wanders bring it back to the breath.

When you feel you are ready start to walk at whatever pace feels comfortable. Be aware of your surroundings.

Walk in mindfulness. In a non-striving, non-reactive, non-judgmental way. In awareness of each breath, each step.

You may now add on the in breath, “this breath” on the out breath “this step.

What is the weather like? Do you feel a breeze brush against your skin. Do you feel the sun’s warmth? Do you feel a mist? Is it cold?

Listen to the sounds that surround you. Do you hear city sounds? Cars? Traffic? People communicating? Children Laughing? Do you hear nature sounds? Birds communicating? Leaves rustling?

What do you see as you walk? Notice the different shapes and colors of the leaves that have fallen off the trees. Notice how the different directions the grass grows. Try to identify the different kinds of trees that you see. Do you see any butterflies, grasshoppers, or bumblebees?

Walk in awareness. Not just the usual awareness for your safety which is always important but also in awareness of the beauty that surrounds you. The beauty that is in each moment that is ours but that we often miss because we are often too absorbed reliving our past or wishing away our lives to the future.

I like to think of it as this moment is the only moment that counts. Because five years ago this moment is the moment that you looked to as the future. Five years from now you will look at this moment as your past. Live the moment now.

Cindi Silva, Communication Coach|

zendi4peace|

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