Take a
Mindful Walk
So what exactly is mindfulness? It is the act of consciously focusing your mind in the present moment without judgment and without attachment to the moment (Linehan, 2015). It can help us become more aware of what is going on for us internally and externally. We become more present to the “right now”.
Why be mindful? Mindfulness practices can help us to increase our ability to regulate emotions, decrease stress, anxiety and depression. It can also help us to focus our attention, as well as to observe our thoughts and feelings without judgment. As we become more present in our lives and in relation to others, it can help us to make better decisions, to manage our emotions and to be more fully engaged in life. It is a proven exercise to improve spiritual wellness!
1. As you begin, walk at a natural pace. Place your hands wherever comfortable: on your belly, behind your back, or at your sides.
If you find it useful, you can count steps up to 10, and then start back at one again. If you’re in a small space, as you reach ten, pause, and with intention, choose a moment to turn around.
With each step, pay attention to the lifting and falling of your foot. Notice movement in your legs and the rest of your body. Notice any shifting of your body from side to side.
Whatever else captures your attention, come back to the sensation of walking. Your mind will wander, so without frustration, guide it back again as many times as you need.
Particularly outdoors, maintain a larger sense of the environment around you, taking it all in, staying safe and aware.
2. Now for a few minutes, expand your attention to sounds. Whether you’re indoors, in the woods, or in a city, pay attention to sounds without labeling or naming, or getting caught up in whether you find them pleasant or unpleasant. Notice sounds as nothing more or less than sound.
3. Shift your awareness to your sense of smell. Again, simply notice. Don’t push or force yourself to feel anything at all, just bring attention to the sense of smell, whatever you discover.
4. Now, move to vision: colors and objects and whatever else you see. Patiently coming back each time something grabs your attention, or even if something needs addressing, like avoiding an obstacle. Staying natural, not overly rigid, not daydreaming and drifting, but with sustained awareness.
5. Keep this open awareness of everything around you, wherever you are. Nothing to do, nothing to fix, nothing to change. Fully aware, and walking.
6. In the last moments, come back to awareness of the physical sensations of walking, wherever else your mind found itself throughout the practice. Notice your feet again touching the ground. Notice again the movements in your body with each step.
When you’re ready to end your walking meditation, stand still for a moment again. Pausing, choose a moment to end the practice. As you finish, consider how you might bring this kind of awareness into the rest of your day.