How To Take A Walk… Mindfully
A mindful walk is an excellent way to learn how to practice mindfulness while enjoying the benefits of physical activity. As it turns out, the newer field of Interpersonal Neurobiology, where mind and body science converge, has concluded that mindfulness and movement are central to healing the brain, and therefore your mind (Siegal, 2006, 2018)! That's why in science a mindful walk is considered a 2 for 1!
Here’s a step-by-step guide on how to easily get started! Keep in mind you can use this to incorporate mindful walking into your daily routine (e.g., walking to work or school), or take a mindful walk for exercise, mental health, and, of course, for both.
#1. Choose Your Environment
Select a location that feels comfortable and safe for walking. This can be part of your daily routine, or just for the sake of practice/exercise. You can choose a park, a quiet street, or even an indoor spot if the weather isn’t great. Ideally you would immerse yourself in nature or visually engaging surroundings.
# 2. Be Intentional
Before you start walking, take a moment to commit to being present on your walk.
# 3. Begin with Mindful Breathing
Just before you get started take a few deep breaths. Inhale deeply through your nose, hold for a moment, and exhale slowly through your nose (or mouth). Focus on your breath to center yourself before you start walking. As you exhale intentionally let go of all that has happened to this point in your day. Breath in new life, hold, then exhale any tensions, hurts, burdens, fears, etc., before embarking on your walk.
# 4. Focus on Your Body
As you begin to walk, check in with your body. Just notice, without judgement or criticism, how your body feels. Notice the sensations in your feet as they make contact with the ground. Feel the movement of your legs and the way your arms swing at your sides. Be aware of your posture and any tension in your body. With every step and swing of the arms allow any little aches and pains to melt away (albeit temporarily).
# 5. Engage Your Senses
As you walk, bring your awareness to your surroundings. Feel free to cycle through all of the following or select one for this particular walk/trip.
· Sights. Notice the colors, shapes, and movements around you. Observe the details of the trees, flowers, or buildings.
· Sounds. Listen to the sounds of nature, birds chirping, leaves rustling, or the distant hum of traffic. Be aware of how these sounds make you feel.
· Smells. Take in the scents around you, whether it’s fresh air, flowers, or the earthy smell of the ground.
· Touch. Feel the ground beneath your feet, the breeze on your skin, or the warmth of the sun.
# 6. Mindful Movement
Pay attention to each step you take. Notice the rhythm of your walking, the way your foot lifts, moves forward, and settles back down. Try to synchronize your breath with your steps, inhaling for a few steps and exhaling for a few steps.
# 7. Acknowledge Thoughts and Feelings
As thoughts arise, acknowledge them without judgment. If your mind starts to wander, gently bring your focus back to your breath and the sensations of walking. It’s normal for thoughts to come and go throughout.
#8 Enjoy yourself.
Be easy about it. Try and allow yourself too just be.
References
Siegel, D. J. (2006). An Interpersonal Neurobiology Approach to Psychotherapy. Psychiatric Annals, 36(4), 248-256.
Siegel, D. (2018). Dan Siegel on Interpersonal Neurobiology. [Video]. psychotherapy.net/https://www.psychotherapy.net/video/interpersonal-neurobiology
