Stepping into Mindful Walking

Many of us juggle multiple roles, wife, son, mother, friend, employee, boss, any one of which can be stressful enough. Layer on additional responsibilities, and, well, it's not unusual for stress levels to go into overload.

The good news is that there's something you can do to help ease stress. It costs nothing and can be accomplished in just a few minutes. 

It combines mindfulness with walking, and it really can be as simple as it sounds. Mindfulness simply means bringing our awareness to the present moment, without judgment. That's no easy task. It's hard to stay in the here and now and not worry about the future or ponder the past. But when we get distracted by thoughts and emotions tied to "what if" or "if only," we miss the benefits and potential joy of living right here, in the present. 

How Mindful Walking Works

Practicing mindful walking, however, to the mailbox, around the neighborhood or through a trail in the woods, can help restore a sense of balance when we're caught up in the drama and emotions swirling around us. Here's how to do it:

• First, set your intention to not just go for a walk, but to use this walk as a mindfulness practice.
• Pay attention to the experience of walking. Sense the movement of your body as you shift weight from one leg to another, as you lift your leg and place your foot on the ground, as your arms swing. You can walk as fast or slow as you wish; slower can help you make a connection with your body.
• With each step, notice the world around you, the feel of the air on your skin; the colors and textures of the grass, flowers and sky; the contrast of light and shadow; the sounds of traffic, birds or the wind.
• If other distracting thoughts come up, acknowledge that they're there, but without criticizing yourself for letting them arise, simply turn your attention back to the experience of walking.

Benefits of Mindful Walking

As you begin this practice of mindful walking, assess how your body feels when you start out each time. Chances are, you'll notice feeling tense, tight muscles and your mind is racing (what some call "monkey mind"). Then, when you conclude your walk, again assess how your body feels. With practice, you may start to feel looser, calmer, and less stressed, both before and after a mindful walk. 

So many of us are taught that multitasking is a good thing, the more we can do at one time, the more productive and efficient we can be. But the fact is, we can't be in the present moment when we're multitasking. That's the value of mindful walking, it keeps us anchored in the here and now because it's the only thing we're doing and experiencing right now. And that helps relieve stress. 

So, if you can put one foot in front of the other, mindful walking is a great stress-management tool that's truly accessible and available. And the changes it can bring about are profound. 

Check out our free collection of guided meditations, including body scans, created to support you in your mindfulness practice. 

Our Center for Mindfulness offers many mindfulness courses and Mindfulness-Based Stress Reduction programs. 

Guest Blogger: Ginny Wholley is a certified Mindfulness-Based Stress Reduction (MBSR) Instructor at UMass Memorial Health Center for Mindfulness.