Mindful walking in 5 easy steps
5 Easy Steps to Mindful Walking
Let's do this!
Mindfulness has many mental health benefits such as stress relief and improved sleep. Mindful walking is an opportunity to practice mindfulness while on the go. I love walking and I think spring is a wonderful time to get outside and explore mindful walking. Here are 5 easy steps to get started.
Breathe: Notice your breath as you walk. Take a few moments to breathe in through your nose and out through your mouth. Walking in this way, noticing your breath, is mindful walking.
Feel your body: Notice the mechanism of lifting and moving and placing your foot in each step. Notice the sensation of the bottom of your feet, your ankles, knees and hips. Notice the sensations of how your arms move when you walk. Try speeding up and slowing down. Walking in this way, noticing your physical body and how it feels as you move, this is mindful walking.
Listen: Pay attention to the birds chirping and singing. Notice when you hear a dog bark, a lawn mower and construction sounds. Listen for the furthest away sound perhaps an airplane flying in the distance. Listen to the closest sound such as the sound of your own breath. Hearing the sounds in this way, in the moment as they are happening, this is mindful walking.
See: Beautiful spring flowers- daffodils, tulips. Look at the clouds. The evergreen trees against the bright blue sky. The magnolia trees in bloom. Notice the colors red, orange, yellow, green, blue, indigo, violet. Walking in this way, seeing the world around you as it is in this moment, this is mindful walking.
Interact with the space around you: Feel the wind tousle your hair. Notice the difference in temperature on your skin when walking in the shadow versus when the sun shines directly on your face. Smell flowers, smell the rain. Touch the bark of a tree, touch grass. Walking in this way, interacting with the environment, this is mindful walking.
Mindful walking is a practice that you can do everyday if you wish. It is an invitation to intentionally notice the present moment. When you find that your mind has wandered off (and I promise you it will), don't judge, simply return to one of the steps.
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Give mindful walking a try this week, and if you do, please respond and let me know what you think.
Happy Walking!
Lisa
Compassion Within Coaching