Music credit: Aube – REMY BOURGEOIS
Hello and welcome to episode 29 of Grounded in Stillness.
Crunch, one of the most satisfying sounds when I am out walking during the colder months, the sound of the frosted or frozen grass underfoot.
It is one of those moment that can draw you into being mindful and present without even realising it.
Allowing that moment for your inner child to come out and be free.
This meditation is a chance to slow down and the next time you are out for a walk during the colder months, maybe you too will observe the crunch.
***Music starts***
Take a moment to find a comfortable position to relax in, seated or laying, the choice is yours.
Adjust the shoulders, adjust the hips, allow yourself to become completely comfortable.
Allowing your body a moment to feel completely heavy in place.
A moment for your breath to anchor you to your practise today.
Breathing in and breathing out.
Awareness of your chest rising and falling.
The simpleness of your breath.
Observing as the rise and fall of your chest begins to slow, as your breath slows, as your body settles in to the rest time you are prioritising for yourself.
You begin to imagine you are all wrapped up, coat, hat, scarf, gloves and your winter boots or shoes.
You step out in the cold, fresh but bright day, with the sun warming your face and you take a walk.
As you walk you notice the frost on the grass next to the path.
You notice that feeling of curiosity stirring and your inner child remembering what it was like to walk in the frozen grass when you were younger.
A small smile comes over your face while you consider being a big kid.
You jump with two feet, crunch.
You are now standing on the frozen grass.
You begin to take a step forward, hearing the crunch as you lift your foot, then the satisfying crunch as you place your foot.
The heel, mid foot and then the toe of your shoe into the frozen grass.
Then you take another step.
Observing the sound.
Observing how the grass feels underfoot.
Observing how level the ground feels underfoot.
Step after step.
Crunch after crunch.
Breath after breath.
Then you stop, turn and notice how far you have come.
All your foot prints in the frost, leaving a map of where you have came from.
You smile, you realise at times if you can focus on the moment, enjoy the moment, you can go further than you think, not just physically but with mental freedom.
Knowing you have the freedom to enjoy the moment, you carry on walking in the frozen grass, enjoying the crunch.
Simply breathing in and breathing out with each step.
Then you steps begin to slow, crunching in the frost slowly fades from your mind.
You become aware of how your body rests in place.
Aware of the in and out breath.
You take one more deep breath in and out.
Then allow your breath to return to its natural rhythm.
Slowly wiggle your fingers and toes.
Open your eyes when you are ready.
Thank you for listening.
***Music ends***
Grounded in Stillness 