The Benefits of Mindful Walking

Going on a mindful walk is a really great way to be present and mindful while walking. We can use this as an intentional or formal mindfulness practice, being aware of things around you, watching your breath and consciously taking steps. Or, it can also be used as an informal practice, throughout our day, bringing some awareness when you need to travel from point A to point B. There are many benefits of mindful walking.

Mindful walking gives us an opportunity to bring our awareness inward, with little distraction and help to quiet the mind. Life can get busy, and with audio and technology at our fingertips, it can be difficult to turn things off. Mindful Walking has many benefits.

Benefits of Mindful Walking Include:

1. Reduced Stress
2. Improved Mental Clarity
3. Enhanced Focus and Concentration
4. Helps increase mood and affect.
5. Promotes physical health
6. Encourages mindfulness in daily life
7. Improves sleep quality
8. Provides a sense of connection with nature. 
9. Helps you appreciate the environment and foster a sense of gratitude

Let’s Get Started!

How to Walk Mindfully:

1. As you begin your walk, walk at a natural pace. Place your hands wherever they are comfortable for you. 
2. As you step, pay attention to the movement of your feet. The lifting and the falling and the movements of your steps. Notice how your feet and legs are moving on the path in front of you
3. Notice everything around you, the animals, the people and perhaps the cars. Notice the colors and anything that grabs your attention. Notice them, and then bring your awareness back to your walking. 
4. Your mind may wander and that is ok, bring it back as many times you need to focus on your walking. 
5. Now for a few minutes, lets attune our bodies to the sounds around you. Pay attention to whatever sound is around you. Notice them
6. Now bring your awareness to the smells around you. Just notice. Try not to feel anything, good or bad, about them. 
7. Keep this awareness of everything around you, wherever you are. Breathing in and out fully with each step. 
8. As your walk comes to an end, bring yourself back to your walk and all the sensations around you. Notice the movements in your body with each step. 
9. When you are ready to end your walking meditation, stand still for a moment, and take a deep breath in and out. If you’d like you can stretch your body and reach up all the way high to the sky with your hands and get up on your toes. Give yourself a full body stretch, perhaps reaching down to touch your toes as you let out a big HA breath. 
10. As you finish your walk, imagine how you might bring this awareness to the rest of your day. 

Resources

I have a simple and easy Mindful Walking Guide for Kids  which you can try with the kids in your life. 

There are also some great mindful walking meditation audio recordings you can listen to while you walk. Try them out when you need someone to help you focus your mind on your walk.

1. 3 minute Guided Walking Meditation
2. 10 Minute Mindful Walking Meditation
3. 15 minute Walking Meditation   

Let me know if you went on a Mindful Walk this week. I would love to know how it worked out.