Hi,
This is Kira Wampler with your guided focus walk.
This is meant for you when you have some time to take yourself on a walk outside and you'd like to feel more grounded,
Peaceful,
Present,
Serene,
Empowered,
Curious.
This is great to do if you are dealing with stress,
Anxiety,
Fear,
Hopelessness,
Or uncertainty.
This walk will allow you to get in touch with your body,
Your spirit,
The environment around you,
And the present moment.
This recording will last around 15 minutes or so,
But you can stretch out this experience as long as you like by just pausing the recording whenever you please.
If you haven't already started walking,
Then you may go ahead.
And as you are walking,
I invite you to begin to deepen your breaths.
That's right,
Inhaling the fresh oxygen and exhaling the stale carbon dioxide.
Breathing in and breathing out.
Isn't it amazing how our body just naturally takes in this oxygen from the air?
Every cell in your body needs oxygen to function.
And then,
Without even having to think about it,
We release the carbon dioxide,
The waste product of our respiration.
And as you continue walking and taking these nice deep breaths,
Feel free to place your hand on your chest,
Connecting with your heart center.
And it might be nice to imagine that you are breathing into and through your heart.
Of course,
You may keep your hand there as long as you like.
Breathing in and breathing out.
Now,
On your next inhale,
I invite you to breathe in what other things serve you like love,
Strength,
Connection,
Hope,
Certainty,
Serenity.
And as your next exhale,
What can you release or let go of during this walk?
Maybe fear,
Anxiety,
Uncertainty,
Helplessness,
Shame.
Continuing to breathe deeply.
I now invite you to feel your chest and your belly as your lungs expand on the inhale.
What do you notice?
Now,
If you would like to continue to focus on your breathing,
Remember at any point,
You are welcome to pause this recording for as long as you like for the next few steps.
How much taller can you be?
And what did that do to your posture?
Is your head held higher now?
And in doing this,
How comfortably aligned can your spine be?
And how does that feel?
Now,
Can you feel into your shoulders?
On your next inhale,
Squeeze your shoulders up to your ears.
And as you exhale,
Release them down and back,
Allowing your chest and heart space to open up.
It might feel really good as you're walking to roll your shoulders forward and up on the inhale and down and back on your exhale a few more times,
Getting some healthy blood flow there and letting go of any tension.
Now,
I wonder if you can bring some of your attention into your arms,
Perhaps bending and straightening them a few times,
Appreciating all that they do,
And now noticing how they naturally move or not on your walk and letting them just be easy.
On to your hands,
It might be nice to open and close them a few times.
And now I wonder,
Can you raise each finger one at a time?
Clasping your hands together in front of you.
Can you give yourself a thank you?
And as you're continuing to walk,
Breathe and feel your body.
Can you feel the air somewhere on your skin?
How does it feel?
Can you now become aware of if and how your hips move as you walk?
And have you ever noticed the point in which your knees pass by each other with each step?
Put your attention down to your feet.
Focus on each one as it makes contact with the ground.
Can you allow yourself to feel grounded,
Connected and nurtured by the earth with each step?
Good.
I wonder now what sounds are happening around you.
In a moment,
I'll guide you to pause the recording and take out your earbuds or headphones so that you can really listen.
Will you hear the sounds of your footsteps?
Any nearby wildlife,
City sounds,
Wind?
Please pause this recording as long as you can stay happily focused on the sounds surrounding you.
And welcome back.
We get to now shift our focus onto your sense of sight.
First,
What do you see when you look up?
What are three things you notice?
Now as you gaze around or in front of you,
Can you see any movement,
Big or slight?
Tree branches dancing in the breeze,
Animals or people moving,
Water,
Vehicles,
Leaves on the ground?
I'm curious if you can see any signs of the current season that you're in.
Do you see trees with new or old leaves,
Buds,
Flowers,
Fruit or no leaves or some other sign of the season?
And now for the color portion of the walk.
This can be done in so many ways.
One thing I love to do is to look for things in rainbow color order.
First,
Looking for something red,
Like a nearby stop sign,
The tail light of a car,
A red door of a house or a red flower.
Then looking for anything orange,
Then yellow,
Green,
Blue,
Indigo and last violet or purple.
You can look for one thing of each color and then start over or spend a few minutes on each color if you like.
You can also just focus on your favorite color.
Maybe it's teal or hot pink.
This can be fun and will probably help you see things you've never noticed before,
Even if you're walking on a very familiar route.
So if you find that you're really digging the color portion of the walk,
Remember you can press pause and continue for as long as you like.
And I encourage you to do so.
If you're in a more monochromatic environment or just ready to move on,
You can look for certain shapes around you like circles,
Squares,
Rectangles,
Triangles,
Straight lines,
Curvy lines,
Spirals.
This and all the other prompts work well in urban and natural settings.
Again,
You can feel free to pause this if you're enjoying looking for different shapes around you.
Well done.
You've used many tools on this guided focus walk that you can now use any time that you'd like to feel more grounded,
Peaceful,
Present,
Relaxed,
And empowered.
You can take a few deep breaths,
Remembering how your body breathes in what it needs and breathes out what it doesn't need.
You can connect with your amazing body and breathe into your heart.
You can feel your feet on the earth and get grounded.
Tune into the sounds you can hear.
You can look around you for different colors and shapes.
You have the power to bring yourself back into alignment and into the present moment.
I hope you enjoyed your guided focus walk.
This is Kira Wampler.
