A daily walk can be more than a way to get your steps in. By bringing your attention to the present moment, you can turn an ordinary stroll into a simple mindfulness practice that helps you feel more grounded and connected to your surroundings.
Consider these tips.
Also see: How to prepare your mind and body for long-distance walks
Leave autopilot behind
Start by putting your phone away, or at least switching off notifications. Mindful.org suggests walking at a comfortable, natural pace and focusing on the physical experience of moving.
Notice your feet lifting and touching the ground, the movement of your legs and the rhythm of your breathing. When your thoughts wander, gently return your attention to your steps.
Engage your senses
Instead of rushing from one destination to another, deliberately notice what is around you. What can you hear? Perhaps birdsong, traffic or leaves moving in the breeze. Look for colours, changing light and interesting details you might normally overlook.
Verywell Mind recommends noticing scents and how the air feels against your skin. Paying attention to your surroundings is a simple way to practise mindfulness while walking.
Also see: 10 Powerful benefits of walking daily
Follow your breath
Let your breathing become another anchor. You don’t need to change your breathing pattern. Healthline recommends taking slow and controlled breaths while focusing on the points of your feet making contact with the ground.
If your mind starts planning the day or replaying yesterday, acknowledge the thought and return to your breath and movement.
Make it a daily ritual
Mindful walking doesn’t require a special route, long session or perfect silence. You can practise on your commute, around your neighbourhood, in a park or even along a corridor.
Start with five or 10 minutes and build from there. The goal isn’t to empty your mind, but to repeatedly bring your attention back to where you are.
Also see: Fitness mistakes that can make walking less effective
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