Gratitude | Three Living Things and a Color: A 15-Minute 1,500 Steps Search for the Small and Specific and Good

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Your mind comes with a built-in negativity bias, always scanning for what is wrong or missing. This 15-minute guided walking meditation works with that instead of against it, sending you looking for particular, ordinary, good things: three things that are alive, something in motion, a color you would have walked straight past. Nothing about your circumstances changes, but where you point your attention does.

Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

What you'll explore:

Why vague thankfulness floats away while one weed in a sidewalk crack lands.

A short series of searches, from what is growing near you to what somebody made or cared for.

Turning that same attention on your own legs, breath, and eyes near the end.

How to get the most out of this walk:

Walk somewhere ordinary, since the point is finding all of this on your regular route.

Take your time with each search and let yourself actually look before moving on.

Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices