Since the advent of fitbits and similar step-tracking devices, Americans have been obsessed with our daily “steps.” While staying active is a critical part of staying healthy, we take most of these “steps” during our everyday schedule – racing in and out of stores, getting to our next meeting, or back and forth to the laundry room. Again, all movement is better than being sedentary, but mindful walking is a better goal to achieve when it comes to combatting and defeating stress. What is mindful walking?
Mindful walking is a powerful form of self-care, which allows you to be aware of your mind and emotions while appreciating and being present in your surroundings. Participants focus on breathing, placing each step, and enjoying the world around them – while letting go of the busy thoughts, to-do lists, and worries of their day. Mindful walking means forgetting about pace, destination, or time frame. A walker may notice the crunch of the twigs under their feet, the diverse greens in the leaves above them, or the song of the birds. Mindful walking can benefit mental and physical health in many ways.
Mindfulness practices are associated with multiple benefits for your emotional well-being, such as lower stress levels, and creative thinking. Meditation while walking – and in general – can help individuals deal with insomnia, anxiety, and depression. Meditation can also lower blood pressure in some patients. A mindful walk through a nearby park or down the beach in the evening brings physical benefits, too. The physical health benefits of walking include a lower risk of chronic disease, heart disease, diabetes, some cancers, and a reduced risk of injuries and falls.
Before You Set Out
Consider the experience you want to achieve before you leave. Find a quiet location with few distractions. Set aside the time, and leave your phone behind – or at least turn on the “do not disturb” feature if you don’t feel safe without it. Wear appropriate shoes and clothing so that you aren’t distracted by any discomfort.
The key to mindful walking is not placing any guidelines on how fast you walk, how far you travel, or the continuity of your journey. In other words, allow yourself to notice details around you and take the time to explore and investigate. Look closely at those bright flower blossoms, watch the bugs progress along the twig, or watch the ducks floating on the lake. Be mindful of what you see, smell, hear and feel.
Challenge yourself to sense everything on a deeper level. For instance, listen for and identify different bird calls. Try to discover how close the bird is, then listen for a far-off call. Listen for any other animal sounds, such as crickets or frogs. Instead of drifting through your walk without a thought, be mindful of your surroundings as they pertain to each of your senses.
If your mind keep returning to your to-do list and your next task, concentrate on your breathing. Take a deep breath in, and notice how it travels down to your lungs. Hold your breath, then exhale slowly. Breathe deeply for several minutes, thinking about each breath as you go. Feel free to meditate or pray as you walk, to focus your mind on non-material things.
When you are done with your walk, take a moment to evaluate your mood. Do you feel calmer or more relaxed? If not, that’s ok. It may take some time to really master the joy of mindful walking and feel its benefits. Over time, it is likely that this activity will become your favorite part of the day.
Lowering your stress helps you to significantly improve your mental and physical health. Mindful walking is just one way to enjoy a healthier and more stress-free life.
Longevity Wellness Clinic is dedicated to the holistic health and well-being of our patients. From acupuncture to supplementation and hormone therapy, we explore the most effective ways to naturally live a healthy life.