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begin to walk at a comfortable pace. walk naturally. do not tense. keep your shoulders down and your jaw relaxed. notice the physical sensations of your body moving. your feet, your legs, your arms. as you walk, feel the contact of your feet with the earth, feel the breeze as it caresses your skin. notice the fresh air, the birds in the sky, the green of the grass. allow your senses to tune in to the things around you. spend a few moments exploring this. now, rest your attention on your breathing. allow your breath to follow naturally. feel the air as it enters your lungs. gently breathing in, and out. remember, the breath is with you. use it as an anchor to live in the present moment.