Walk into Calm with Mindful Walking.

Learn how to increase calm and presence with Mindful Walking one step at a time.

Step into the present moment with one mindful footstep at a time.

Welcome to my new mindfulness series. As you might recall from my earlier blogs, mindfulness is a useful tool for nurturing well-being and mental health and helps us find presence in our busy lives. Did you know, however, that mindfulness can be incorporated into many different areas of life? Let’s explore how we can integrate that same mindfulness magic into something simple and useful not only for our physical health but also for our mental health: our daily walks.

Walking into calm with Mindful Walking combines the simple joy of putting one foot in front of the other with gentle awareness. Walking itself is great for easing stress, loosening tension, and letting go of those ruminative thoughts that tend to run in circles. Not only will you get your steps in with Mindful Walking, but you’ll also get a refreshing mental reset.

Here are ways to take mindful steps for mental health:

Walk With Awareness:

• Slow Down: Intentionally walk a little slower than usual. It’s not a race; this is all about enjoying the journey.

  
  

• Focus on Breath: If your mind wanders (which it will!), gently bring your attention back to the feeling of your breath going in and out and enjoying the world around you.

  
  

• Gratitude Steps: With each step, think of something small you're grateful for in that moment such as the ability to walk, being able to be outside and enjoy the sunshine, or a beautiful flower. Notice what your unique surroundings have to offer.

  
  

• Try Leaving the Ear Pods Behind: Just for this walk, let the sounds of the world be your soundtrack.

  
  

• Allow Your Mind to Wander: Allow yourself to take this time to think creatively, clear your mind, let new ideas in, or process your feelings.

  
  

• Explore: Occasionally take a slightly different route to awaken your senses with novelty.

Tuning Into Your Senses: The real secret ingredient, whenever you walk, is simply being present and noticing. Here are some ways to connect to your senses and notice the small details you may rush past…

• Feel: Pay attention to the sensation of your feet connecting with the ground, the firmness of the pavement, the softness of grass, the different flower textures, and the crunch of gravel underneath your feet. Feel the air moving against your skin.

  
  

• Smell: Breathe deeply. What scents drift by? Freshly cut grass, fragrant blossoms, damp earth after rain, maybe even dinner cooking nearby?

  
  

• See: Let your eyes truly take things in. Notice the vibrant greens of leaves, the different shapes flowers, the intricate patterns of bark, and the different shapes of clouds.

  
  

• Hear: Open your ears to the soundscape. What can you pick out? Birds singing, leaves rustling, distant traffic, children playing, the rhythm of your own footsteps?

  
  

• Taste: This is a more difficult one, but you can notice the feeling of the air in your mouth as you breathe or enjoy the coolness of the water you brought to drink.

  
  

Want to incorporate more mindful walking into your routine? Here are a few more specifics to pay attention to (you can even visualize these now for further calm)…

Morning Meanderings: Acknowledge the quiet hush of the early morning. Breathe in that crisp, cool air before the world fully wakes up. Notice the delicate sparkle of dew on the grass like tiny jewels catching the first light. Can you smell the fresh earth and damp grass? It's a peaceful, private moment just for you and the unfolding day.

Daytime Discoveries: As the sun climbs higher, your walk can take on a different energy. Maybe you'll feel the comforting warmth of the sun on your face or shoulders. Notice how sunlight filters through leaves, creating shifting patterns on the ground. Watch playful squirrels darting about or admire flowers turning their colorful petals towards the light. Perhaps you'll be inspired by your neighbor’s creative landscaping. With many people busy at work or school, you might find a surprising pocket of midday tranquility. Listen to the gentle whisper of the breeze.

Evening Promenades: As the day softens towards dusk, the world puts on a show. Admire the sky painted with stunning pinks, purples, and oranges as the sun dips low. Enjoy the parade of different colors, personalities, and breeds of dogs as this is often prime time for people to walk their furry friends. Notice the colors of cars heading home, the distant sound of laughter, or the friendly greetings exchanged between neighbors. This can be a time of gentle unwinding.

Nighttime Ambles: There's a unique magic to walking under the stars. Look up and be amazed by the vast, twinkling expanse above. Feel the cooler air on your skin, a refreshing change from the day. Listen closely – you might hear the distinct sounds of nocturnal creatures stirring or the quiet rustle of leaves in the dark. It’s a chance to connect with a different and more mysterious side of your surroundings.

Seasonal Strolls: Tune into the seasonal changes as you walk during different times of the year.  

Feel the world awake in spring as you inhale the sweet perfume of newly blooming flowers and the vibrant scent of fresh green grass. Notice the erupting colors of greens, pinks, purples, whites and even lavender.

During your summer strolls, feel the embrace of warm air, soak in the bright, extended daylight, and maybe even catch that unmistakable scent of neighborhood barbecues drifting happily on the breeze. Listen to the morning birds and take in colorful sunsets and bright blue skies.

Marvel as autumn leaves in fiery reds and golds drift lazily down, creating a colorful array that crunches gently under your feet as you breathe in that crisp earthy air and woodsy scent of bonfires.

Even chillier winter walks offer their own quiet beauty as you can take in the cool air, the blanket of sparkling white snow, and the intricate silhouettes of bare branches against the sky.

Remember, Mindful Walking isn't about adding another chore; it's about enriching a simple, healthy habit. It’s a readily available pause button for your busy mind and a lovely way to reconnect with yourself and the world around you. So next time you need some exercise, need to step away from your desk, to de-stress, or a relax and refresh, why not walk into calm with some mindful steps? Allow yourself to enjoy your walk and of course-watch your step!