Time: 30 Minutes
STEP 1: Set a time for your daily walk, put it on your calendar and/or make it a “ritual time” that you (and possibly your pets and/or loved ones) will come to love.
STEP 2: Load up and go – as you leave your home, get your mindset focused on being grateful by saying one of the following statements, ”What a beautiful day it is!” or “Let’s be grateful for this opportunity to go on our Grateful Walk!” Think about new positive statements each day to say aloud and reinforce within you as you walk. Some examples of such positive statements could be: “Thank you for my health, our time together, my family, etc.” then let your gratefulness flow to create and maintain positive energy in you.
STEP 3: As you are walking, put it out to God/the Universe how fortunate you are to have this time to walk, how glad to have this time outside, how fortunate to a have healthy body, etc. Verbalizing or internalizing positive statements along the way will help to keep your mind focused on positivity and the intention to remain grateful during and long after your grateful walk.
STEP 4: Observe the natural surroundings and/or parks within your neighborhood. Remain present during your walk and try not to let your mind wander. Use this as a walking meditation and remember to keep breathing deeply. Your walk can last as long or short as feels right to you that day. Refrain from putting pressure on yourself to immediately feel grateful or positive and walk with the intention of clearing your mind.
STEP 5: Once you return home, challenge yourself to list out ways your walk proved to be beneficial to your state of mind.
Use Solution Template: Gratitude/Prayer
Gratitude/Prayer
Fill out the table below to help you focus on what exactly you want to pray for and what (and whom) you are thankful for in your life. Use the information from this table to guide your prayers and meditation.
