This guided walking meditation is designed to listen whilst out walking. It begins with an invitation to walk at a comfortable speed, then to pause and connect with your surroundings before continuing at a slower pace. You will be briefly guided to feel your connection with the earth, firstly noticing the undulations of the ground underfoot and sensations of walking, then gradually opening up to the sights, smells, sounds and textures of autumn.

Detailed guidance will support you to say Yes to everything you encounter on your walk, fully embracing everything that November can offer, helping you to find a deeper connection with the natural world and yourself.

The meditation closes with a few moments pause, to take some intentional breaths and turn the attention inwards to notice the changes in the body, heart and mind and extend thanks to the living beings that have supported you on your walk.

The guidance lasts 25 minutes but you can pause it whenever you want to, if you want to take a longer walk. You will need headphones that allow you to hear the ambient sounds around you as you walk. Try to find somewhere without traffic and if you need to cross any roads take extra care – you may find your reactions are a little slower and you need to walk a bit faster after the meditation to prepare for cycling, driving or walking on busy streets.