Research shows that walking in nature not only gives us a chance to stretch our legs, but boosts our mental health as well. And when you sprinkle in a pinch of intention, the benefits are even greater. Here’s how to get started with mindful walking.
In our fast-paced, digitally-driven world, any excuse to get out in nature is a welcomed opportunity to escape the grind of daily life and reconnect with our inner selves.
Amidst the chaos, mindful walking or outdoor walking meditation emerges as a powerful practice, offering a serene pathway to mindfulness and tranquility. Similar to the Japanese practice of “shinrin-yoku” or forest bathing, mindful walking allows us to be in the present moment while also enjoying the outdoors and forging that valuable connection with nature.
Mindful walking is a fantastic way we can enhance our physical and mental well-being while forging a deeper connection with the natural world around us.
So slip into comfortable shoes and prepare to learn more about the profound benefits of mindful walking and how you can implement this simple yet transformative practice into your daily routine.
Mindful Walking Explained
Much like all meditation practices that involve focusing your awareness on the current moment, mindful walking entails being fully conscious of your environment and attuned to the sensations and thoughts that accompany your movement.
This ancient art, rooted in mindfulness traditions, invites us to slow down, tune into our surroundings and savor each step with intention.
While most of us have heard of mindfulness meditation, the art of meditation generally implies sitting or being still. However, mindfulness doesn’t have to be about sitting, being still and being indoors.
Mindful walking is all about adding movement to your static practice and being aware of not only the present moment but also your body through it’s movement and your environment.
Seven Benefits of Mindful Walking
Mindful walking offers a wide range of benefits for both physical and mental well-being. As mindful walking is the perfect blend of mindfulness meditation and walking, there are many combined benefits to these two activities.
1. Physical Fitness
Walking is one of the best forms of exercise there is. It’s a gentle form of exercise that promotes physical fitness by improving posture, balance and coordination in a way that’s natural for the body. Regular walking can also contribute to weight management and cardiovascular health.
2. Stress Reduction
Mindfulness practices can help to reduce stress levels by promoting relaxation and calming the mind. Just being in a quiet, natural environment may also reduce stress.
3. Enhanced Emotional Well-Being
Mindfulness is a powerful practice and can teach you to be more aware of your emotions which also fosters emotional stability.
4. Connection with Nature
Just being out in nature, walking and noticing can really boost your connection to your surroundings which in turn can lead to an overall better sense of well-being.
5. Better Sleep
As mindful walking aims to destress, relax and calm the body and the mind, this in turn can lead to better sleep patterns and quality.
6. Improved Social Connection
Mindful walking doesn’t have to be a solo activity. In fact, it can also be a social one which can lead you to establish a better connection with others in your circle or community who also share an interest in mindfulness and leading a healthier lifestyle.
7. Improved Mindfulness Practice
Mindfulness meditation takes time to master. By practicing mindful walking this can lead to improved mindfulness during all aspects of daily life from walking to eating. Mindful walking can teach us more about and help us to stay present and attentive.
How to Begin Mindful Walking
You might be asking yourself where exactly do you start? While mindful walking will be easier for those who have some prior experience of mindfulness meditation, it’s not essential for those wanting to begin a mindful walking routine today.
When beginning mindful walking, always begin with the breath, then the body and finally the environment around you.
To begin you may want to just stand still, begin to breathe slowly and deeply and be aware of your breath. Before you even move, take note of your body and how your body feels.
After a few moments, begin walking slowly, taking notice of your body and how it feels as it moves. Focus individually on your head, your shoulders, your arms, legs and each individual body part as it moves both individually and collectively.
Once you’re happy here you can begin to focus on the environment around you, the sky, the trees, the sensation of the wind on your skin.
If you begin to get distracted with random thoughts entering your head, gently bring your thoughts back to your breath and your bodily movements.
Six Tips to Make Mindful Walking a Habit
Incorporating mindful walking into your daily routine can be a transformative practice. Here are six tips to help you make it a habit.
1. Start Slowly
Begin with a short walk, even just 10-15 minutes. You can gradually increase the duration as you become more comfortable with the practice.
2. Set a Regular Time
Choose a specific time each day for your mindful walk whether that’s first thing in the morning or in the evening. As with all other habits, consistency is key to forming a habit.
3. Designate a Special Route
It’s a good idea at the beginning to designate a special and familiar route for your walk each day. Find a location that resonates with you. This can be a park, a nature trail or a quiet neighborhood street. Having a dedicated path can make the experience more enjoyable and will allow you to focus on your body rather than environmental distractions.
4. Slow Your Pace
Walk at a slower, more deliberate pace than usual. Pay attention to the sensation of each step.
5. Mindful Preparation
Before you start walking, take a few moments to center yourself. Focus on your intention to be mindful during the walk. Focus on your breathing before you start moving as a way to ease yourself into your practice.
6. Return to the Present
If your mind wanders, gently bring your focus back to your surroundings and your steps. It’s normal for the mind to drift, especially at the beginning. After all, the practice is in the return to mindfulness.
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