1. FOCUS ON YOUR SURROUNDINGS
As you go for a mindful stroll, begin to intentionally take notice of your surroundings. Let your mind become fascinated and entranced by the details. Notice any trees, the color of their leaves, and the texture of their bark. Notice the birds, the sounds around you, the ground beneath you, and perhaps even the feeling of the air that surrounds you. Whenever your mind starts to wander, come back to noticing the elements of your surroundings.
2. NOTICE YOUR BODY
What is it like to move your body through space on this walk? Notice your steps, your gait, how your feet roll along the pavement. You might notice your arms swinging by your sides or remaining relatively still. Can you find the strength of your Mountain Pose (Tadasana) in your posture as you walk? Do you find yourself wanting to reach into your bag for your phone as you walk? Just notice this. When your mind starts to wander as you walk, come back to noticing the experience of being in your body.
3. COME BACK TO YOUR BREATH
Tune into your breath as you walk. Do certain thoughts, sounds, or sights affect your breath? Can you hear the sound of your breath? Notice how you breath naturally as you walk without trying to change anything. When your mind wanders, you can also come back to noticing your breath as you walk.
Our Mindfulness Foundations Certification program begins this November. Learn more HERE.
Want to read more? Check out this article about walking meditation according to Thich Nhat Hahn HERE.
If you’re looking for a book on this topic, Julie recommends this one HERE!