Challenge yourself, for the rest of the day, notice how you walk. Walking is a blessing that many of us take completely for granted. Our legs move, right - left - right - left, casting us forward. Meanwhile, our brains mostly edit out the experience as we focus instead on the destination.
So take notice. Ask yourself: How am I walking? How wide is my stride? What is my speed? What surface am I walking on? What am I wearing on my feet?
It’s amazing how detailed the experience of walking can be when we turn our full attention to it.
Mindfulness is about paying attention in the present moment. If you are interested in cultivating more presence in your life, mindfulness while walking is a great baby step.
In Peace is Every Step by Zen master Thich Nhat Hanh, walking meditation is described as “kissing the Earth with your feet.” Bringing awareness into our steps is a relaxing and eye-opening practice. Walking with intention brings us closer to the present and helps to connect us with the world around us.
Walking Practice:
Set aside 15 minutes to practice. Leave all devices that may beep at you behind. Take nothing but yourself.
Set an intention. Tell yourself that you are setting out on this walk to practice being present. There is no destination you are walking to. There is no goal. Accept that walking with awareness alone is important and powerful.
Set out. Begin your walk by tuning into your senses. Notice the sights, smells and sounds around you. Practice removing judgement from your experience. Nothing around you is right or wrong. It is simply there. See it, feel it, let it pass. Move on to the next step.
Notice your pace. Are you rushing to get through this exercise so you can return to your phone, your kids, your work? Intentionally settle into a comfortable pace. Go as slow as your body can go. Channel your inner grandpa and walk as if it is the only thing in the world you could be doing.
Walking and Breathing:
Try coordinating your breaths to your steps. If this feels awkward at first, that’s ok. Give it a try and smile at yourself if it feels strange.
Try counting three steps as you inhale and three steps as you exhale.
You can say the words “breathe in and breathe out” in your head to remind yourself of what you are doing.
Play around with your pace and find the steps that naturally match your breathing.
Try not to walk into a tree while you are doing all this!
You may begin to feel more connected to the ground. Soon the rhythm of your movement becomes very enjoyable. Each step guides you into the present moment.
Reflection:
Sometimes when we practice mindfulness, we realize for a moment, I’m doing it! I’m in the present. Nothing is bothering or nagging at me! When we make this discovery, we slip away from the present again. That’s alright. Simply bring yourself back to the practice.
When you feel that your walking practice is complete, it is. Consider sitting for a few minutes and reflecting on the experience.
What if every walk was completed in total awareness? What if the act of walking was a celebration of presence? What if you kissed the Earth with each step you took? How different would you feel?
Written by Maeby Lopez, LMHC: Professional Organizer and Wellness Advocate
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