You are your music: Listen.

Isn't it funny how we counts steps every day? And how we rush from A without even noticing how we've gotten to B? The journey itself becomes secondary. We check mails on the train, listen to the radio in the car, read on the train... always surrounded by a zillion voices.

Now, all you hear is one. Ready to go for a walk? Let's find a quiet place. That can be a street or park outside, a still hallway or even a large room.

Start walking at a pace that is most comfortable to you. Take a deep breath with me. In... And out. Again in... Feel your ribcage expanding... and out. Soften your lips. You can slightly open the mouth. Again, in... try breathing all the way down your spine to your tailbone. And out... You can picture your spine as a huge straw... That you wanna slurp your favorite drink with... Breath in... slurp...and release...

Notice how peaceful you are starting to feel. Air entering... and exiting your body. Watch your breath in its normal flow. Thoughts are coming in... Say Hi and let them pass through. Let your breath take you back to the present moment. In and out. Automatically.

Listen to your heartbeat. Hear how it's joining the natural rhythm of your breath... and your feet on the ground. Step. Step. Step. Step. Left foot. Right foot. Left. Right. Left. Right. It's becoming one rhythmic piece, can you hear it coming together? Your music. A masterpiece.

Feel the ground at your feet. What texture does it have? Is it dry? Slippery? Even? Are there stones here and there? What size do the objects have underneath your feet? Notice the ease your feet touch the ground with. How smoothly your soles roll off.... Left. Right. Left. Right. Thoughts come in... acknowledge them, thank them... and again, let them pass through... like clouds...

The wind softly strokes your skin. You feel light. You feel safe. You feel as though you can accomplish anything.

Now, shift your attention to what you can see. Is it bright? Is it dark? What do you see to your left? To your right? Try seeing all things for what they are, without judgement. Just vision. There may be another thought. Just let it pass... Take another deep breath. Ground yourself again.

What is it that you can smell? Just let it come to you, notice it for what it is. It can be light or strong. It can be barely noticeable... don't force it, just be aware. See yourself as the part of the whole. Becoming one piece with your surroundings. You are in this world and you have all right to be here. You are powerful. Visualize yourself as you are walking. Let yourself be seen. Are there other people passing you? Let them see you. Are you by yourself? See you for what you are: a powerful being of endless possibilities.

Thoughts come in. Acknowledge them. Thank them. Everything you are feeling in this very moment is valid. You are in this experience. Your journey. Breathe. Notice how strong you are starting to feel. The day's worries and fears are mere safety cushions to protect you. Acknowledge them. Thank them.

You can say this in your mind, whisper, mouth it or say it with me aloud:

"Thank you, fears, for wanting to protect me. But I am in control. Look at me. I am powerful. I am a wonderful part of the whole. Step back and let me be."

Feel how energy creeps up your feet... like golden sunlight... and your calves... and thighs. As you feel the warmth rise, every cell of your body opens like tiny golden blossoms cleansing you from all negativity. The energy goes up your pelvis, spine and torso to your heart. Notice how strong your heart muscle is carrying you through the day.... and a whole lifetime. The warmth fills your arms, neck and head. Center of the most powerful gift you have: the mind.

See yourself walking in a golden shimmer from head to toe. All your needs, goals and desires are just a step away. Just like your feet take one step at a time on this ground. Thank your feet for carrying you to this very moment.... and so much further.... Again, notice the masterpiece you are: your rhythmic breath, supported by the tapping of your feet, grounded by your heartbeat. One piece. You are your music. You are a masterpiece. All you have to do is listen. Take a moment to feel this and listen.

When you are ready, stop for a second. Take a breath in... and out... And be proud of yourself: You just took yourself out for a walk with you. On a mindful journey. Now you can go back and move on with your day.