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There is plenty of research that shows that regular walking is beneficial for your physical health and fitness as, amongst other things, it improves circulation, helps to build bone density, burns calories and improves heart health. However, now researchers in the field of positive psychology have suggested that mindful walking may also be beneficial for your mental wellbeing as well, by relieving stress and helping you to feel more relaxed. However, mindful walking is not the same as walking to work whilst listening to your iPod or chatting to your friend, but a focussed and purposeful walking meditation.
Mindfulness is described by Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction programme at the University of Massachusetts Medical Center as paying attention in the present moment, purposely and non-judgementally. Although central to Buddhist philosophy mindfulness meditation has been adopted by psychologists and other health care professions as an effective way of helping people to cope with modern day stresses and strains.
Mindful walking, or walking meditation, combines the principles of meditation, such as breathing, concentrating and focusing on the here and now, with gentle rhythmic walking. It helps to calm the mind by focussed awareness. Mindful walking is relatively easy to do and you may see some benefits quite quickly (although as with mindfulness meditation, practice makes perfect)! You do not need any special equipment, clothing or even access to the outdoors. All that is required is some time each day, a quiet room or space to walk and a willingness to change your state of mind.
Become Aware
To start off you don’t need a big area or space to walk in. You can begin this at home, in your office or in your garden. You should aim to start slowly and to be kind to yourself while you are learning this new technique. The first steps may feel a bit strange, but it is always difficult to break old habits and patterns and to adopt new ways of thinking, so don’t worry if it takes a while to feel comfortable. Before you start, turn off your phone, TV or radio and try to make sure that you will not be interrupted. Aim to spend about 10 minutes on your first session.
You may stop at this point for the first few times, but when you feel comfortable with this you can add in the next steps, one at a time as you feel ready.
The idea is to become aware of the sensations and nothing else, walking in the present moment and enjoying each step; so no talking, listening to music or answering your mobile phone. Just concentrate on the movement. Of course you must make sure that you make sure you are in a safe place before starting the practice, away from busy roads and traffic!
Daily Practice
Once you are feeling comfortable with walking a few paces in a mindful fashion you can try walking a bit further.
You will get the most benefit from mindful walking if you can set aside time each day to practice. The walk does not have to be long; as long as it is done mindfully you will get the benefit.
Making It Enjoyable
One of the most important aspects to mindful walking is that it should be pleasurable. According to Tich Nach Hahn, founder of the Unified Buddhist Church
“During walking meditation we walk slowly, in a relaxed way, keeping a light smile on our lips. When we practice this way, we feel deeply at ease, and our steps are those of the most secure person on Earth. Walking meditation is really to enjoy the walking—walking not in order to arrive, just for walking, to be in the present moment, and to enjoy each step”
When you walk mindfully you begin to see and appreciate your everyday surroundings with different eyes. Although you can walk mindfully anywhere, there are lots of places that you can go to walk, even in the city that will help you get in touch with the outdoors and nature. Research has shown that just being outdoors and in a natural environment can reduce stress and tension and getting maximum exposure to natural light in the winter months can help to fight off the winter blues.
Most urban areas have local parks and green spaces that are traffic free. Other places to consider are river side walks, and canal towpaths (although be careful to check that these are safe). If in doubt, take a friend with you. It can be great to practice mindful walking with someone else. Set aside an hour or so and go for a slow walk around your local park. However, it’s important that you don’t talk to each other as you walk, but try and focus on the experience. When you have finished the walk spend a few moments alone writing down the following, before you discuss it.
What sights and sounds did you notice?
What smells were you aware of?
What other sensations? Was it raining? How did the rain feel on your face? Was it warm or cold and did the temperature change? Could you feel the wind? What was it like? Were there any differences in the surfaces underfoot?
What feelings and thoughts came up during the walk?
When you have done your list then you can sit down and discuss it with your walking partner. It can be amazing to see how different your experiences are of the same walk!
So to summarize, mindful walking is a simple technique that doesn’t take too much time to do and can be easily fitted into a busy routine. It does require you to practice it regularly and to be prepared to approach it positively, but if you do this then you should be able to see the benefits to your well-being fairly quickly. So, give it a go, as 10 minutes a day is not much time to set aside for you!
To conclude, here is another quote from Tich Nach Hanh,
“People usually consider walking on water or in thin air a miracle. But I think the real miracle is not to walk either on water or in thin air, but to walk on earth. Every day we are engaged in a miracle which we don't even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child -- our own two eyes. All is a miracle.”
Happy walking!
