This relaxation meditation will guide you to take a relaxing walk, not just in your mind,

but actually physically walking to relax.

I will describe going outside for a walk, but you may walk indoors or outdoors. You can walk

on the spot, on a treadmill, back and forth in a room, or around the block. Take your short

or as long a walk as your situation and the weather permits.

Throughout this exercise monitor your body too and stop and ease up if you experience pain or

discomfort. Keep all physical movements gentle, smooth and relaxed.

Standing still in one place take a deep breath in and out.

Raise your arms above your head as you breathe in again and lower your arms as you exhale.

Breathe slowly, deeply and naturally as you do a few gentle stretches.

Keeping your legs straight but not locking your knees bent forward.

Place your hands on your knees and feel the stretch in the back of your legs.

Stretch further by placing your hands on your shins and then reach all the way down to your

ankles if you can and hold this stretch for a moment.

Slowly return to an upright position, shake your right leg gently, shaking out any tension,

and then shake out your left leg.

Raise your arms out to the sides at shoulder height.

Keep your arms straight out beside you and then turn your body slightly at the waist to look to the

right. Phase forward again, now turn at the waist to face slightly to the left and return back to

center. Now lower your arms and shake them gently to shake out the tension and gently stretch any

areas that feel especially tense. When you're ready to proceed with your walk let's go ahead and

begin. Walk at whatever pace is comfortable for you. Not too slow but not rushing either, walk

...