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Living in Missouri, we don’t get a lot of warm, sunny days in the winter. It is typically cold with gray, cloudy skies—not the weather you want to spend too much time in. Nature is emotionally grounding for so many people, myself included, so we have to find ways to spend time in it when we can. Last week we had a -40° windchill, but today it was partly sunny and 65°. I had to take advantage of the weather and get out to walk in nature before the 50° rain sets in for a couple days. This is where mindful walking comes in! Making the most of time spent out in nature, so that it can truly be mentally and emotionally grounding.
Mindfulness while walking takes place when we are able to clear our minds and really be present in the moment. To do this you must engage your senses. Think about what you see, feel and hear as you are walking.
One of the easiest senses to use while walking is your sense of vision. Look at the clouds and sky. How does the view change as you are standing still verses moving? Visually track the flight patterns of birds, watch them land or take off, maybe splash in a puddle. Stand underneath of a tree and look up, notice the contrast of the limbs with the sky above and breathe—feeling the calmness of the moment.
Next, use your sense of touch to connect yourself to the moment. Touch the ground and pay attention to the temperature. Notice the different textures of grasses in fields you pass—gently gasp it in your hand and let the tuffs of seeds slide across your palm. Use your fingertips to feel the differences in the bark of trees or touch and experience what cedar trees feel like. Place your full hand on rock outcroppings as you pass them. Pay attention to the breeze and how it feels as it blows across your skin. Stand still in the sun and feel your skin soak up the warmth and rays.
Lastly, pay attention to what you hear as you walk. Listen to the wind as it moves tree limbs and rustles native grasses. Forgo the podcasts and listen to instrumental music or new age/nature sounds if you want a soundtrack to accompany you. Count your steps and pair them with your breath, listening as you breathe in through your nose and out through your mouth. (Breathe in for 5 steps, hold your breath for 5 steps, breath out for 5 steps, hold your breath for 5 steps.)
Mindfully walking allows you to truly connect with the moment and yourself. It gives you the gift of the present, slowing you down, and clearing your mind. Benefits are decreased anxiety, increased sense of wellbeing and silencing the ruminating thoughts running through your head. Simpleness comes into play because you do not need any extra equipment, and most people have access to some sort of a trail or park to walk in relatively close by. Try it out for yourself—you can do this!