How do you usually get where you are going?
Do you usually rush from place to place, without glancing up at the sky above? Is it bright blue, or cloudy?
Do you hop in your car, bus, or taxi, without giving a second thought to how the air feels? Is it feel crisp, warm, refreshing?
When was the last time you paused to pay attention to what smells hit you as you walked out the door? Do you smell flowers, freshly cut grass, maybe rain?
If you’re thinking to yourself that it’s been a long time since you’ve paid attention to any of these things, then you might be functioning on auto-pilot, without being fully present in the world around you.
Practicing mindfulness is one way of becoming more engaged in your surroundings, and present in your life.
One simple way of practicing mindfulness, is to engage in mindful walking.
Mindful walking, or walking meditation, is the intentional act of walking. This does not mean walking and looking down at your feet as you do so. But bringing awareness to the experience of walking. It involves focusing on the sensations in your feet or legs. Or even feeling your whole body moving. Being aware of your breathing. And paying attention to the sights and sounds around you.
So, how can you practice walking with intention.
Start by putting your phone away, don’t even plan to listen to music as you walk.
Then, set a specific period of time for your walk. Maybe 10 minutes.
As you begin, walk at a natural pace. You can count your steps if that feels comfortable. And just pay attention to the movement of your body.
Next, you are going to expand your attention to the sounds, smells and sights that are around you. Not all at once. But focus on one after the other in sequence. Sounds. Smells. And then sights.
If you can, expand that awareness even more fully as you take in everything around you.
Lastly, come back to the physical sensations you feel as you are walking.
Now how does all this help you to become more mindful and present?
Walking meditation anchors your mind to the present moment. So, you’re not up in your head thinking about all the what ifs or maybes of life.
How does it help your body and mind overall? After practicing mindful walking for awhile, you’ll notice yourself rushing less. Not being so much on auto-pilot. You might even begin to experience life and your surroundings more vividly. And all of that is in addition to the physical benefits of walking!
So, next time you’re walking from place to place, tune into the world around you, as you intentionally choose to cultivate this mindful practice, and become more present in your own life!