Take a Mindful Walk
The Art of Taking a Mindful Walk
Mindfulness is a bit of a buzz word, essentially it is about learning a set of skills that help us bring awareness to the present moment (rather than focusing on our thoughts, worries, or the future). It can help us remain calm, increase our focus and gives us the
mental space to make purposeful decisions rather than reacting. You also develop the lifelong skill of being able to quieten your busy mind and better regulate your emotions. This is a skill which benefits adults and children of all ages. With this in mind, I’d like to introduce you to the notion of taking a “Mindful Walk”.
So how does one mindfully walk?
Arrange a trip to somewhere quiet (with minimal people around) that has beautiful views/scenery. It could be a local park, river, beach, forest/bushland. This activity can be done with either comfortable walking shoes or bare feet, depending on the terrain and safety of the area. Before you get started read these steps and make a plan of
action, but please know that there is no right or wrong way of doing it. Instead set yourself the goal of paying attention to your thoughts, letting them go and bringing awareness to your body during the activities. This is how we become “present”. If you are bringing your child along for a mindful walk, encourage them to focus on the feelings in their body and the steps they are taking…you might even “get them in the zone” by doing a calm breathing activity first.
find a calm place to take a mindful walk
If you are mindfully walking with your child ask these questions aloud, and give them a minute or two (or less if they have a shorter attention span) to consider your question. If you are walking alone simply reflect and consider the sensations in your body as you follow the mindful walking guide.
You want to start by focussing on your feet, so first bring attention to the weight of your feet on the ground and think about the sensation of standing. Is the ground even? Is it hot or cold? Soft or firm?
If you have shoes on can you notice the sensation of your socks? Or pressure of your shoes? If you don’t have shoes on then try to wiggle your toes and feel the sensation of the ground beneath you. What does it feel like, is it rough, soft, gritty, hard?
The next stage is taking very slow steps (between 10 and 20 depending on your or your child’s concentration level). I want you to think about how your feet move when you take a step (pressure moving from the toes, to the ball of the foot and lifting the heel).
After 10/20 steps focusing on your feet stepping, I want you to now think about the movement of your knees when you walk. How do they bend and stretch or straighten as you step? Can you feel the muscles in your legs that are used to make the knee bend?
After 10/20 steps focusing on your knees I want you to place your hands on your belly (between the belly button and the rib cage). Try to pay attention to the way your belly rises and falls as you breathe. I encourage you to take deep breaths through your nose and breathe out through your mouth. Once you have mastered this breathing, take 10/20 slow steps and notice the pattern of your breathing. Then adapt this and take 10/20 fast steps and see if you notice any difference to your breathing.
You can repeat these patterns as many times as you like (or however long your interest/concentration will last for).
This is only one example which shows how easy it is to incorporate mindfulness activities into your daily life. This activity can also be done in the home, in the garden, and with regular household objects or actions (like pouring a glass of water, or making a cup of coffee). And whilst the outcome is that you will experience a sense of calm, better emotional regulation and the ability to make purposeful decisions as opposed to rash reactions, this is not the only intention of mindfulness practices. Enjoy the time you have spent creating a sense of presence. Carve out space in your daily life that isn’t focussed on worries and future planning. You can enjoy a full life that isn’t fulfilling because it’s busy and jam-packed, a life that is full simply because you are present in the moment and can truly appreciate your experiences.
