5 Minute Walk For Calm And Focus

A 5 minute walking mindfulness meditation to guide you to calm, focus and ease. Tune in to the world around you and the world inside you. Notice the sounds and sensations of your walk.

This 5 minute meditation contains no music and is accessible for all ages and experience levels.

Transcript

As you continue walking you might start looking around you.

What's currently in your field of vision?

If you're walking on uneven terrain maybe it's what's on the ground in front of you.

Can you notice the colors?

The light hitting the trees or the buildings?

The sky and the clouds?

Take a few moments here noticing that which is around you.

We know that gazing and exploring the world around you has benefits for your well-being including stress reduction and increased attention.

Our bodies know that when we have a moment to wander and visually explore what's around us that we are safe,

That there is no threat.

Explore this here for a moment.

Shifting your focus now to the sounds around you.

Listening to all the sounds at once for just a moment.

Leaning in to the cacophony of this moment.

Can you hear every sound at once?

And then listening for sounds far away from your current position.

An airplane overhead,

A bird song,

A highway.

Drawing in even further to the sounds of you.

Can you hear your footsteps?

The crunch of the ground underneath?

Can you hear your clothes against your body?

The swish of your pants or the rubbing of your coat?

What about your breath?

Maybe your breath is fast,

Maybe it's slow.

Take a moment here to tune in to its sound.

Can you notice with each step the sensation of your foot rolling against the ground?

Take a moment here to notice how it feels to walk on this ground.

And then drawing your most careful attention to the tip of your nostrils.

As you inhale,

Can you feel the cold air moving in?

And as you exhale,

Noticing the temperature and the sensations of the air moving out.

Spend a few moments here.

And then returning to the world around you,

Taking a few final moments here together.

Seeing if you can experience all sensations at once.

Can you hear,

Feel,

See,

Experience everything both within and without?

Thank you for joining me on this walk today.

May the everlasting light shine upon you and guide your way home.