Take A Moment — Part 4: Refocus With A Walking Meditation

Welcome to Take a Moment a 4-part mini-series.
In this final session, you’ll be guided through a mindful walking meditation — which you can practice indoors or outside in nature, wherever feels best for you. Together, we’ll use the five senses to ground your energy, clear your mind, and create a calm focus for the path ahead. This practice will support you in choosing what to carry forward into the next season of your life. A gentle moving meditation to reset, refocus, and step ahead with confidence and ease.

Transcript

Welcome back lovely one, Thank you for being here. My name is Namesha and this is part four of the Take a Moment mini-series, Our final step together in this four-part journey to help you reflect, Reconnect, Realign and refocus. You can find the previous sessions in this Take a Moment series right here on Insight Timer, Just search my track list under my name Namesha Patel Owen. Today we shift into refocus, Allowing yourself to move forward with calm, Clarity and intention. This session is a mindful walk using the five senses to help you ground your energy, Clear your mind and choose what you want to carry with you into this next season of life. A calm intentional reset for you to step ahead with confidence and ease. Get yourself ready for movement and a focused gentle walk inside or out in nature. Take a deep breath and let's connect within. So let's practice together. This is a walking meditation, A focused walk, If you like, That uses your senses to anchor you in the present moment. You can do this outside in nature, You can do this in your garden or even in a quiet room indoors where you can take a few mindful steps. You can choose how you want to practice this short meditation. You probably need about 10 minutes or so before you decide. Let me share something that Mike Hawkins wisely reminds us. He says, You don't get results from focusing on results. You get results by focusing on the actions that produce results. That's why in our practice today we'll anchor our attention in the breath, Our number one anchor and the senses around you. And these small grounded actions plus the movement in terms of the walk are what create real clarity and calm that you feel in your body and that you can carry with you throughout your day and beyond. So let me invite you to pause the audio here and decide how you're going to practice our focused walk, Whether that's going to be indoors or outdoors. So pause here, Get yourself set and then rejoin when you're ready. Take a slow deep breath in through your nose and a long gentle breath out. Let the rhythm of your breath guide you into presence, Setting the intention for a focused walk. As you land in your body, Begin to walk slowly, Keeping your eyes open and notice your surroundings. Notice your body, Feeling your feet lifting and touching the ground step by step. Notice the shift of weight from one side to the other, Your whole body moving with ease step by step on this focused walk. With a smile on your face, Your head held up high, Relax your face, Relax your jaw, Relax your shoulders, Relax your hips, Relax your legs, Allowing your body to move freely as you walk. Gently refocus your awareness using your senses, See what's around you. What do you notice? Shapes, Colors, Movement, Stillness, Light or shadows. Allow yourself to take in what you see and quietly whisper to yourself, Thank you eyes. What do you hear? What are the sounds you can hear near and far? Notice without judgment. Hear the sounds around you and silently whisper to yourself, Thank you ears. Now feel the air on your skin. Feel the ground beneath your feet. Feel the sun if it's out, Feel the wind, Feel the rain, Feel what you feel on any part of your body. Maybe you feel a slight tingling in your body. Allow yourself to feel and silently whisper to yourself, Thank you for the sensations of my feelings. And now notice what smell is present. What can you smell? Fresh air, Grass, Nature smells or even the smell of stillness indoors or outdoors. Or some sort of fragrance. Notice the smell and allow yourself to breathe in through the nose, Really inviting yourself to breathe in the smells around you. Breathe out as you silently whisper to yourself, Thank you nose. And finally, What can you taste? Notice any taste in your mouth. Perhaps it's the freshness of your breath as you inhale. Perhaps it's the taste of something you're thinking about or something that you smell and you can have that taste in your mouth. Just notice any taste in your mouth. Perhaps it's neutral, Perhaps there's no taste. Silently whisper to yourself, Thank you for the sensation of taste. Now bring your awareness as you keep walking back to your body to your inner state. Taking a few deep breaths here. Using your eyes, Your ears, Your sensations of touch, Your sense of smell and any taste. Imagine breathing in calm. With each step, Let calm spread through your body. Notice what calm feels like in your breath, In your shoulders, In your heart. And as you continue walking, Having connected with your five senses, Repeat softly in your mind, I walk with calm, I move with clarity, I step forward with intention. I walk with calm, I move with clarity, I step forward with intention. As we wrap up our focused walk, Take a final deep breath in, And a nourishing breath out. You can either stop walking at this point, Or continue, But let me invite you to notice how you feel. Do you feel more focused? More grounded? More present? More connected? More aware? Do you want to keep walking? This is the gift of refocusing. Choosing where your attention goes. Choosing how you feel as you move forward. Just know that you can tune into your five senses whenever you need. You don't have to do them all, You can just pick one to allow you to refocus. Or better still, You can take a conscious deep breath to help you refocus. Carry this calm, Focused energy with you into the rest of your day, And let me invite you to be sure to come back to your space as you step out of this focused walk. You can of course continue, However that is the end of our guided practice. Thank you for joining me for the Take a Moment series. You can go back and re-listen whenever you need. Thank you, Thank you, Thank you for being here. I am so grateful for your time, Effort and energy. It truly means the world to me for you showing up for yourself. Keep shining your light and may you always live your true self. Namaste.