Whatever the season, happily spending time in nature coincides with one of my favorite mindfulness practices: Walking meditation outdoorsOr walk consciously. Focus while our body remains still It’s a challenge for many of us, from the easily excitable to the anxious and attention-deficient, which is why meditative movement — whether it’s ritual dances, sports, martial arts, or something else — is found in so many cultures. In fact, mindful walking is often what people describe as their favorite practice after they take a mindfulness course, and it is the practice they are most likely to continue doing. It’s the best reminder that mindfulness doesn’t have to be a static, isolated indoor activity.
Walking is a movement we do every day, and like breathing, we usually do it without much thought. Intentionally going out for a walk in nature can open our eyes, offering new perspectives that are different from those we encounter indoors or within our digital devices. Author Richard Louv, among others, writes about “nature deficit disorder” and how it affects our physical and emotional health, suggesting that even a little exposure to green spaces enhances happiness and interest. The Japanese practice of “forest bathing” with Research-backed benefits For the mind and body, it has become popular all over the world. Regardless of trends, many of us have experienced the power of nature, whether mountains, beaches, forests or parks, to soothe our most turbulent emotions. The natural world is full of lessons to be learned and metaphors to be explored.
Intentionally going out for a walk in nature can open our eyes, offering new perspectives that are different from those we encounter indoors or within our digital devices.
Incorporating mindfulness into movement has the added benefit of combining mental exercise with physical exercise. Studies are many It turns out that a 20-minute light walk can help with mild depression, anxiety, and attention, not to mention our physical health. Getting out of the house and taking care of our mental health is always important, especially if we’re having a stressful day.
With that in mind, here are six ways to make the most of your next walk.
How to start mindful walking outdoors
1. Basic mindful walking meditation
Basic Mindful walking Meditation is very simple. All you have to do is notice yourself walking as you walk, letting your body sensations serve as the anchor for your meditation. To break out of the autopilot we often live in, you might ask yourself, “How do I know I’m walking?” And then check with your senses.
It may also help increase awareness of certain aspects of walking. For example, you can bring mindfulness to your body when you notice the sensation of your feet on the ground or the movement of your muscles, especially when you encounter different surfaces beneath you. Notice not only what your legs are doing, but also your arms, torso, spine, and head as you walk. You may be able to detect subtle shifts in your pulse, body temperature, or breathing rate before, during, and after you start moving. You can also focus on a gentle rocking motion to shift your weight.
Sometimes, during a sitting practice, we use our breath as an anchor and focus on the point between the inhale and the exhale, where there is a moment of stillness. Likewise, in the practice of mindful walking, we can notice points of stillness where the right step becomes the left step and the left step becomes the right step.
2. Add words or phrases
One simple way to focus your attention is to bring words or phrases into your step. First, you can rely on the rhythm of your steps. Whenever your mind wanders and you lose count, simply notice where your mind wandered, and count back to one again. The key is to do it without judging yourself and your wandering mind.
It can also be helpful to have something to say with the movements. You could, for example, say Thank you And send Gratitude Or empathize with your feet and body as you move – practice from Christopher Germer and Kristin Neff’s Self-Compassion Program. Or you can repeat the reminder phrases to yourself quietly or internally.
You might enjoy repeating the following phrases, suggested by mindfulness teacher Thich Nhat Hanh, with each step:
I’ve arrived, I’m home, here, in the now.
I also heard some other great phrases once from a friend, saying for every step:
Nowhere to go. Nothing to do. Nobody to be.
Try any or all of them on your next outing, or come up with your own phrases that resonate with you the next time you’re out and about.
3. Sensory walking
This adaptation of mindful walking meditation is simple, and just involves tuning into our five senses as we move through space. When we enter the moment with our senses, we can truly enjoy the precious moments we have outside, moving, and all that is around us. Our senses keep us grounded in the moment while our thoughts drift into the past or future.
- First, walk with your eyes still and watch the scenery change as shapes and objects shift in and out of your line of vision.
- Next, just focus on the soles of your feet, and be aware of the different sensations there as the surface changes.
- Then focus on the sounds. Those of your steps, as well as the changing sounds of the world around you as you move.
- Finally, focus on the smells and tastes in the air, and how they change depending on where you are.
4. Walking for body awareness
Another practice I’ve been playing with lately is walking where I focus my awareness on parts of the body, almost like Scan the body while moving.
- As you walk, begin to rest your awareness in your feet, bringing attention to the soles of your feet.
- After about twenty steps, or maybe one block or 5 minutes, shift your awareness to your ankles and legs.
- After a few minutes of your attention there, simply focus on bending your knees.
- Then focus your awareness on the sensations and movement of your hips.
- After some time focusing on your hips, shift your awareness to your hands and arms, falling naturally or swaying to your sides.
- You may then move into awareness of the sensations in your torso, including inside your body with your heart and lungs, and perhaps see if they have changed.
- After a few moments of paying attention to your core, turn your attention to your neck and shoulders.
- Finally, notice your head, moving slightly up and down with each step.
Continue to scan your body as you walk, and notice how sensations change over the course of the walk.
5. Discretionary walking
Drawing attention to the beauty of our surroundings is another way to bring intentional awareness to mindful walking, and to shift our perception of the world from a “negativity bias” or pessimism ingrained in us, toward the positive and beautiful. Various experiments have found that focusing on the beauty around us while walking tends to have a lasting effect on our mood long after we rest, similar to the way other gratitude and appreciation practices work.
This research is the inspiration for another practice of mindful walking: simply noticing the beauty in the world around us as we walk. It could be a tree starting to blossom, a particularly beautiful light post, or a house or car painted a favorite color. As you go, practice regularly noticing one positive thing — something beautiful, something funny, or maybe even an act of kindness — along the way. Write these things down for yourself in your journal, share them with family when you return, or share them with others online.
You can also, if you’re taking the same route every day, choose to focus on the changes you’re experiencing. Notice every day as the seasons gradually change, how sights, sensations, and even smells and sounds also change. What is something new that you find every day along the way? What about different times of the day, or weekends compared to weekdays?
6. Observed walking
You can also bring awareness to your emotional experience while walking. Notice your emotional reactions to everything (and everyone) around you, especially when people and things get close to your personal space. This may trigger small feelings of self-consciousness as you pass others, or slight pleasure as you step into the sunshine, followed by slight fear as you approach a small hill.
The reverse method for Explore our emotions This is done by observing how our emotions affect our walking and observations, and vice versa. How does your emotional state change how you move, what you see, or how you respond, depending on whether you are happy or sad, calm or anxious, frustrated or relaxed?
You can also do this intentionally: shift gears and try to walk as if you are afraid or anxious. Then walk as if you are burdened with shame, or as if you are busy. Try walking confidently afterward, then return to your own rhythm and gait, if you can still find it. Think about all of these things, and notice where your usual walking pace takes you on the spectrum of moods and emotions.
You may notice that the way you walked affected how you perceived your surroundings. For example, when you walked sadly, you probably didn’t see much because your eyes were closed. Or maybe you’ve noticed that when you walk with confidence, you actually feel more confident, which you probably will if you’re aware of the research conducted by Amy Cuddy and The science of power poses.
Through mindful walking, we can take time to deepen our intimate relationship with our homes and neighborhoods. Mindfulness is about the present, and the state of the world provides a great opportunity to explore and appreciate the outdoors while still social distancing. Additionally, getting outside is an opportunity to nurture our mental health and perspective. If you need some additional ways to increase awareness of your pipeline, I hope I’ve offered you a few for the coming months.
Happy walking!
