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Bite-sized meditations that help you find presence, ease, and mindfulness with every step. Whether you're strolling through the city, wandering in nature, or pacing around your home, these guided meditations will ground you in the moment, connect you to your breath, and bring clarity to your mind. Step into mindfulness—one breath, one step at a time.
Speaker 1 (00:00):
Hello and welcome to this moving Meditation with Ompractice. I'm Dannika, and I'll be your guide for this meaningful walk, or at least very meaningful to me as a dog owner and dog lover. So when you are ready to begin, you can grab your fur front, grab a leash, and we'll head outside before we begin our walk itself, start by standing relatively still. Feel yourself holding the leash that you have in your hand or hands. And take a few deep rounds of breath. Take a moment to arrive in this present moment. Feel the ground beneath your feet, solid and supportive. If you feel safe to close your eyes, take another deep breath here. Reconnect to the leash that is within your hand and notice its texture. Take another deep breath in and slowly release it back out. As we prepare for this walk together, I like to set an intention to be fully present this time, not just for your dog to do dog things, but also for you to connect, to breathe, and to enjoy the simple act of walking.
(02:25)
Once this easygoing intention of ours is set, we will begin to move mindfully, starting at a comfortable, easy pace. Feel your body beginning to settle into the rhythm of each step in sync, perhaps with your dog's movements. Sometimes when I'm with my dog on a walk, I actually let her take over the tempo, the pace, sometimes even the direction. So notice here any gentle tugs or leash of the leash, the soft padding of paws or claws against the earth, and maybe even your own footsteps along beside those. As you walk, start to bring your awareness to your senses.
(03:40)
Begin to observe the colors around you, the color of the sky, trees, movements of light and shadows. Now take a moment to notice how your dog reacts to the surroundings. Maybe some tail wagging and some nose exploring. And now listen to distant birds, the wrestling of leaves, the passing of a car, or the rhythm of your footsteps. In Paw steps, begin to feel the temperature of the air against our skin, or feel the texture of the clothing upon your skin. Once more, reconnect to the leach that you have within your hand or hands. And notice the sensation, the vibration of each step as your foot meets the ground. And lastly, inhale. Deeply taking in the earthy scent of grass, crisp morning air, maybe the residue of rain or subtle fragrance of flowers. Maybe do this once more with your eyes closed as you pause here. And imagine how rich this experience is for your dogs and who is fully immersed in these moments. You could begin walking mindfully once more, but immersing yourself in your senses. Take a few more deliberate steps fully immersed.
(06:41)
Let us rekindle the relationship we have with our dog leash. Bringing you back to the here and now, and seeing if you can pause yourselves, you and your dog for a moment. Inhale deeply through your noses. Maybe add a smile. Exhale slowly through your mouth and observe your dog's natural breathing, perhaps noticing their chest rising and falling. As you continue walking, see if you can continue reflecting upon the companionship that you share here. And now sharing this walk with your dog, sharing this moment outside with yourself, the simple act of walking together full of joy, full of love, and full of trust. For a few more steps, express the silent gratitude for their presence in your life. And for this time, you are sharing to be fully present together, other. Feel yourself walking a few more steps with the mindset of maybe your dog itself, the simple joy of walking, happiness in walking, a light freedom in walking.
(09:18)
Or if you'll be returning to your day, you can begin to slowly turn back around and before you make your way back, pause here another moment. Take another big inhale reflecting upon maybe even your dog itself, closing your eyes and taking an easy exhale. And when you and your dog are ready, acknowledge this experience with maybe one last pat on the head, or kiss on the nose carrying this sense of mindfulness and connection with you, perhaps even after you hang the leash back up. Well, friends, I hope this lighthearted movement brought some peace and joy to your day. And my dog and I were happy to have you along for this moving meditation with Ompractice.