Walk the Walk
When taking a mindfulness walk, the key is to notice the things around you. Notice your breathing and the feel of your body. Also, pay attention to the rise and fall of your feet. Observe the shift your body weight from side to side. Once you are aware of the movements of your body, it is time to turn your attention to your surroundings. If you need some assistance feel free to count your steps up to 10 and then start over.
The walk can be as little as five minutes. It doesn’t matter if it is outside or indoors. Like mindfulness meditation, mindfulness walking is best when done daily.
One of the benefits of mindfulness walking is having a better awareness of your surroundings, in turn keeping you safer. Usually, when we walk, we often distracted thinking about all things we need to do or should be doing instead of walking. It is perfectly normal to check out during a walk or run. However, using this practice and help elevate your overall mindfulness.
Using your senses, observe all around you. However, do not get lost in your observations. Keep them simple, such as I smell something. I see something red. I hear a loud noise. Do not try to identify those things which do not come naturally.
As you look around, take notices of colors and shapes. Do not get lost in the details of them; only acknowledge them.
If you are indoors, outside in the city or country, pay attention to the sounds around you. Again, only notice there are sounds, not so much what they if it readily apparent.
What scents are lingering in the air? If you can’t identify them, acknowledge you can smell something then move on to the next smell. Try not to get lost in identifying each scent.
As you finish your walk, return to noticing your physical sensations. Take a moment to think about how to incorporate this practice throughout your day.
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