Hey, it's Jeffrey and welcome to Nightfalls.

This gentle walking meditation is a perfect way to take a mindful moment.

Even if you don't have time to sit still,

it's the time to move your body,

check in and come home to yourself, wherever you may be.

Whether it's morning, lunchtime, or after a long day, this practice is here whenever you need

to shake something off or step into something new.

So take a breath and begin walking at any pace that feels natural.

Feel the ground beneath your feet. Each step connects you to the earth, reminding you, you're here.

You're safe.

Each step is enough.

Let your arms move freely.

Let your breath find its own rhythm. Notice are your shoulders tight? Let them soften. Is your

jaw clenched? Unhinge it just a little. Let your face relax.

Now bring your attention to one foot.

Feel it lift, move through the space and return to the ground.

Now the other, lift, move and land. Let your gaze gently widen. You're not searching for anything, just noticing.

What's the colour of the sky right now? Can you see trees, buildings or clouds?

Notice the light. Is it soft, golden, bright or fading?

Now tune in to sound. Are there birds, distant traffic, footsteps, or quiet all around.

Notice the texture of the air on your skin.

Warm, cool, still, breezy.

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