October 10, 2024 • 11 mins
Amy has been meditating for almost 2 years now. The last few weeks she’s been doing walking meditations and they’ve been so helpful. As she thought about this week’s 4 Things episode, a few words came to mind: relief from overwhelm!! For a lot of us, the news about the hurricanes has caused a sense of helplessness and for those that are directly impacted, the stress is unimaginable. Wherever you are and whatever you have going on in life, Amy’s hope is that today’s episode, which will be a walking meditation, will provide a way for you to reset...finding calm, clarity and relief from overwhelm.
4 benefits of a walking meditation are: increased mindfulness, improved mental clarity, physical and emotional balance and boosted creativity and problem solving. A mantra Amy has used for a long time that she got from Gabby Bernstein is: “I am open to creative solutions” and you’ll hear how that can come in handy as you meditate.
Amy is ‘learning by doing’ with this episode and she's open to your feedback at 4ThingsWithAmyBrown@gmail.com. Hope you enjoy and come back to it anytime you need a 5-minute walking meditation to reset your day.
HOST: Amy Brown // RadioAmy.com // @RadioAmy
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:13):
Cast up road thing, little food for yourself life. Oh
it's pretty bad. Hey, it's pretty beautiful than beautiful for
that for a little more said he You're kicking with
full thing with Amy Brown. Happy Thursday, Four Things Amy here,
(00:35):
and I've been meditating for about one year and nine months.
Not every single day, but more days than not. I've
consistently practiced meditation and it has been such a helpful
tool for my overall wellbeing, along with journaling and prayer
and therapy and faith, hope, joy, all the things. In
(00:56):
the last few weeks, I've been doing walking meditation. I've
even mentioned it to y'all, and they have been so helpful.
They're about ten to fifteen minutes long, so very doable
for me. And sometimes I'm doing guided meditations from others
and sometimes I'm just walking with my own meditative thoughts
guiding myself. And as I thought about this week's Four
(01:17):
Things episode, I wanted to provide relief from overwhelm because
I need it. I haven't felt very inspired, to be
honest with all that's going on in the world. And
maybe you need relief from overwhelmed too, for whatever reason.
I know for a lot of us, the news about
the hurricanes has caused a sense of helplessness, and for
(01:40):
those that are directly impacted, I can't even imagine the stress. So,
wherever you are and whatever you have going on in life,
my hope is that today's episode, which is going to
be a walking meditation, will provide a way for you
to reset and create mental space for yourself, offering relief
(02:00):
from any overwhelm in your life. And if you're listening
right now and you're not a place to walk, well,
you can keep listening because I have some encouragement for you.
And the encouragement is not just for you, it's for
me too, Because when the idea for this episode popped
into my head doing a walking meditation, I thought about
contacting someone that leads meditations and having them join me.
(02:21):
But then I got another idea that I could do it.
And then the very next thought that popped into my
head was negative, you know, something along the lines of
why in the world would I think that I could
do that? Who did I think I was? So then
the following thought to counter the negative was that now
I must come up with my own meditation and lead
(02:41):
you all through it, because I am capable. I am
working on personal growth and confidence, and I can't come
on here and encourage you to lean into things and
challenge yourself and believe in yourself and follow your ideas
and your passions and your design to authentically connect with
(03:02):
others if I'm not willing to do the same. So
here we are. I'll be leading a meditation for the
first time, demonstrating my ability to step outside of my
comfort zone and by stepping into something new, which I'm
definitely feeling nervous about, I also have an excitement inside
(03:22):
of me to try this out, and I hope you'll
send any helpful feedback. I am learning by doing, and
you know, since this is the Four Things podcast, I
will quickly share four benefits of a walking meditation increased mindfulness,
improved mental clarity, physical and emotional balance, and then boosted
(03:45):
creativity and problem solving. And a mantra that I had
for a long time that I got from Gabby Bernstein
was I am open to creative solutions, and I forgot
about it for a while, but I brought it back
the last couple of weeks and it has been so
helpful because sometimes when I'm doing a meditation or a
walking meditation, a work or personal problem will pop into
(04:08):
my head during the meditation, and I just acknowledge whatever
the problem is, and then I say I'm open to
creative solutions, and then I keep walking or meditating, and
then sometimes a solution comes to me during the walk
or shortly after, and I'm very thankful for that. And
I feel as though this week's episode I had to
be open to creative solutions because of just how I
(04:31):
was feeling inside, especially leading an episode by myself. Sometimes
if I have Cat by my side, you know, we
can talk about whatever. You can feel a little goofy
and tell dating stories and give advice on other things,
especially since Cat's a therapist. But after Tuesday, I guess
it was, you know, today's Wednesday, and this episode is
going up pretty soon for the Thursday episode, and I
(04:55):
just have just been feeling so down with all that's
going on. So it occurred to me that I had
to be open to a creative solution. And this is
something that feels really good to put up and really
good to offer you, and a good challenge for myself.
And it also occurred to me even just in this
(05:15):
very moment as I'm talking that some of you are
loyal listeners that just pull up the podcast when you're
driving or doing other things, So you may not be
prepared to walk, but you can still listen and take
in the words and then save this episode for when
you can actually do a walking meditation. But you know, honestly,
we're not experts here, so maybe you do a driving meditation,
(05:38):
just definitely don't close your eyes, but in a walking
meditation you don't either. But maybe you're cleaning your house,
or you're running errands, or whatever it is you're doing.
Just do the whatever it is you're doing meditation, and
then you can also save it and come back to
it when you're ready. But since this is my first one,
we're keeping it very simple. It is a five minute
(05:59):
meditation that I I wrote and recorded earlier today, So
I hope that you'll take the next five minutes for yourself,
and here you go. Enjoy. Welcome to a walking meditation.
(06:24):
That isn't about doing it perfectly. It's just about showing
up and taking a little time to be present. So
take a deep breath in and breathe it out. I
hope that this is some time for yourself, for you
to clear your mind. And reconnect to yourself. So bring
(06:46):
awareness to your body. How does it feel for me?
One of the first things I notice is my shoulders,
So notice your shoulders. Maybe they need to relax. What
about your breath? Can you get more intentional with it?
Like take a deep breath in and exhal slowly. This
(07:12):
is a time for you to slow down and just
be Notice your steps, feel the ground underneath your feet.
There's no need to rush or force anything. Just let
your body go at the pace that it needs. Each
step is grounding you, connecting you to the present moment.
(07:36):
You can take a deep breath in again through your nose,
hold it for a second, and then exhil through your mouth.
As you continue walking, keep breathing and bring your attention
to your surroundings. What do you see? I personally love
(07:57):
looking at the trees, especially now with the changing colors
of fall. I just take it all in and then
there's sometimes birds flying from tree to tree. I try
to take that in and have gratitude for it. So
what is it that you see around you? Take a
second to really notice things, take it all in and breathe,
(08:18):
and now ask yourself as you're walking, what is something
that brings you joy. Maybe it's a memory, a person,
or just the fact that you're taking this time for
yourself right now. Is that what is bringing you joy?
Just think of anything, no matter how small, how big,
(08:42):
something that brings you joy and take another deep breath
in and let it out slowly. Now, let's think about hope.
Two things I love a lot, joy and hope. No
matter what is happening in the world or in your life,
that hope is something that you can carry with you
(09:03):
with each step. Let's imagine ourselves walking towards something positive,
whether it's a goal or a dream, or simply a
sense of peace. Believe that you have what it takes
to move forward. Now, check in with yourself again. How
are you feeling. Is your mind wandering? If so, that's okay.
(09:27):
Acknowledge any thoughts and then release them and bring your
focus back to your breath and back to your steps.
Has a problem popped into your mind, that's okay too.
Acknowledge it and remember you are open to creative solutions.
Remind yourself of that. You can say it out loud
if you need to. I am open to creative solutions. Brea.
(09:49):
Then again, end out this moment. Is yours. There is
no need to rush, allow yourself to enjoy the simple
act of moving and being present. You are enough just
as you are. Now. I want to take a moment
(10:13):
and encourage you to smile. Now, this used to make
me uncomfortable, but I have come to love it. I
know it might feel a little silly, especially if you're
out in public, but go ahead, smile to yourself to smile.
Feel how simple that tiny movement on your face changes
(10:34):
your energy. Smiling even when no one's looking, is a
small act of joy. Take one more deep breath in
in for four, hold for four, and exhale for four.
(10:57):
Now I want you to take a moment thank yourself
for being here. I hope you take this feeling of calm, hope,
joy and belief in yourself. I hope you take this
with you the rest of the day. If you need
to rewind a little bit and do this all again,
(11:20):
I hope you take the time to do that for yourself,
and remember, at any moment you can stop, notice your surroundings,
take some breaths, do some walking, and reset your mind.
Thanks for being here.
Cast up road thing, little food for yourself life. Oh
it's pretty bad. Hey, it's pretty beautiful than beautiful for
that for a little more said he You're kicking with
full thing with Amy Brown. Happy Thursday, Four Things Amy here,
(00:35):
and I've been meditating for about one year and nine months.
Not every single day, but more days than not. I've
consistently practiced meditation and it has been such a helpful
tool for my overall wellbeing, along with journaling and prayer
and therapy and faith, hope, joy, all the things. In
(00:56):
the last few weeks, I've been doing walking meditation. I've
even mentioned it to y'all, and they have been so helpful.
They're about ten to fifteen minutes long, so very doable
for me. And sometimes I'm doing guided meditations from others
and sometimes I'm just walking with my own meditative thoughts
guiding myself. And as I thought about this week's Four
(01:17):
Things episode, I wanted to provide relief from overwhelm because
I need it. I haven't felt very inspired, to be
honest with all that's going on in the world. And
maybe you need relief from overwhelmed too, for whatever reason.
I know for a lot of us, the news about
the hurricanes has caused a sense of helplessness, and for
(01:40):
those that are directly impacted, I can't even imagine the stress. So,
wherever you are and whatever you have going on in life,
my hope is that today's episode, which is going to
be a walking meditation, will provide a way for you
to reset and create mental space for yourself, offering relief
(02:00):
from any overwhelm in your life. And if you're listening
right now and you're not a place to walk, well,
you can keep listening because I have some encouragement for you.
And the encouragement is not just for you, it's for
me too, Because when the idea for this episode popped
into my head doing a walking meditation, I thought about
contacting someone that leads meditations and having them join me.
(02:21):
But then I got another idea that I could do it.
And then the very next thought that popped into my
head was negative, you know, something along the lines of
why in the world would I think that I could
do that? Who did I think I was? So then
the following thought to counter the negative was that now
I must come up with my own meditation and lead
(02:41):
you all through it, because I am capable. I am
working on personal growth and confidence, and I can't come
on here and encourage you to lean into things and
challenge yourself and believe in yourself and follow your ideas
and your passions and your design to authentically connect with
(03:02):
others if I'm not willing to do the same. So
here we are. I'll be leading a meditation for the
first time, demonstrating my ability to step outside of my
comfort zone and by stepping into something new, which I'm
definitely feeling nervous about, I also have an excitement inside
(03:22):
of me to try this out, and I hope you'll
send any helpful feedback. I am learning by doing, and
you know, since this is the Four Things podcast, I
will quickly share four benefits of a walking meditation increased mindfulness,
improved mental clarity, physical and emotional balance, and then boosted
(03:45):
creativity and problem solving. And a mantra that I had
for a long time that I got from Gabby Bernstein
was I am open to creative solutions, and I forgot
about it for a while, but I brought it back
the last couple of weeks and it has been so
helpful because sometimes when I'm doing a meditation or a
walking meditation, a work or personal problem will pop into
(04:08):
my head during the meditation, and I just acknowledge whatever
the problem is, and then I say I'm open to
creative solutions, and then I keep walking or meditating, and
then sometimes a solution comes to me during the walk
or shortly after, and I'm very thankful for that. And
I feel as though this week's episode I had to
be open to creative solutions because of just how I
(04:31):
was feeling inside, especially leading an episode by myself. Sometimes
if I have Cat by my side, you know, we
can talk about whatever. You can feel a little goofy
and tell dating stories and give advice on other things,
especially since Cat's a therapist. But after Tuesday, I guess
it was, you know, today's Wednesday, and this episode is
going up pretty soon for the Thursday episode, and I
(04:55):
just have just been feeling so down with all that's
going on. So it occurred to me that I had
to be open to a creative solution. And this is
something that feels really good to put up and really
good to offer you, and a good challenge for myself.
And it also occurred to me even just in this
(05:15):
very moment as I'm talking that some of you are
loyal listeners that just pull up the podcast when you're
driving or doing other things, So you may not be
prepared to walk, but you can still listen and take
in the words and then save this episode for when
you can actually do a walking meditation. But you know, honestly,
we're not experts here, so maybe you do a driving meditation,
(05:38):
just definitely don't close your eyes, but in a walking
meditation you don't either. But maybe you're cleaning your house,
or you're running errands, or whatever it is you're doing.
Just do the whatever it is you're doing meditation, and
then you can also save it and come back to
it when you're ready. But since this is my first one,
we're keeping it very simple. It is a five minute
(05:59):
meditation that I I wrote and recorded earlier today, So
I hope that you'll take the next five minutes for yourself,
and here you go. Enjoy. Welcome to a walking meditation.
(06:24):
That isn't about doing it perfectly. It's just about showing
up and taking a little time to be present. So
take a deep breath in and breathe it out. I
hope that this is some time for yourself, for you
to clear your mind. And reconnect to yourself. So bring
(06:46):
awareness to your body. How does it feel for me?
One of the first things I notice is my shoulders,
So notice your shoulders. Maybe they need to relax. What
about your breath? Can you get more intentional with it?
Like take a deep breath in and exhal slowly. This
(07:12):
is a time for you to slow down and just
be Notice your steps, feel the ground underneath your feet.
There's no need to rush or force anything. Just let
your body go at the pace that it needs. Each
step is grounding you, connecting you to the present moment.
(07:36):
You can take a deep breath in again through your nose,
hold it for a second, and then exhil through your mouth.
As you continue walking, keep breathing and bring your attention
to your surroundings. What do you see? I personally love
(07:57):
looking at the trees, especially now with the changing colors
of fall. I just take it all in and then
there's sometimes birds flying from tree to tree. I try
to take that in and have gratitude for it. So
what is it that you see around you? Take a
second to really notice things, take it all in and breathe,
(08:18):
and now ask yourself as you're walking, what is something
that brings you joy. Maybe it's a memory, a person,
or just the fact that you're taking this time for
yourself right now. Is that what is bringing you joy?
Just think of anything, no matter how small, how big,
(08:42):
something that brings you joy and take another deep breath
in and let it out slowly. Now, let's think about hope.
Two things I love a lot, joy and hope. No
matter what is happening in the world or in your life,
that hope is something that you can carry with you
(09:03):
with each step. Let's imagine ourselves walking towards something positive,
whether it's a goal or a dream, or simply a
sense of peace. Believe that you have what it takes
to move forward. Now, check in with yourself again. How
are you feeling. Is your mind wandering? If so, that's okay.
(09:27):
Acknowledge any thoughts and then release them and bring your
focus back to your breath and back to your steps.
Has a problem popped into your mind, that's okay too.
Acknowledge it and remember you are open to creative solutions.
Remind yourself of that. You can say it out loud
if you need to. I am open to creative solutions. Brea.
(09:49):
Then again, end out this moment. Is yours. There is
no need to rush, allow yourself to enjoy the simple
act of moving and being present. You are enough just
as you are. Now. I want to take a moment
(10:13):
and encourage you to smile. Now, this used to make
me uncomfortable, but I have come to love it. I
know it might feel a little silly, especially if you're
out in public, but go ahead, smile to yourself to smile.
Feel how simple that tiny movement on your face changes
(10:34):
your energy. Smiling even when no one's looking, is a
small act of joy. Take one more deep breath in
in for four, hold for four, and exhale for four.
(10:57):
Now I want you to take a moment thank yourself
for being here. I hope you take this feeling of calm, hope,
joy and belief in yourself. I hope you take this
with you the rest of the day. If you need
to rewind a little bit and do this all again,
(11:20):
I hope you take the time to do that for yourself,
and remember, at any moment you can stop, notice your surroundings,
take some breaths, do some walking, and reset your mind.
Thanks for being here.
Feeling Things with Amy & Kat News
Host
Amy Brown
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