The Simplicity of Mindful Walking
The Simplicity of Mindful Walking
By Alysia Linsenmayer
Have you ever headed out for a walk , perhaps with the intention of enjoying the outdoors or clearing your head , only to return and discover you can ’ t remember the walk itself ? For many of us , walking is so basic an action that we gloss over the time walking and rush along to the next item in the day , distracting ourselves with thoughts about the future or the past . While walking , did you ever make it a point to pare your thoughts down , to quiet your mind and find peace in your walking at this very moment ? This is mindfulness : to be focused on the present moment . It is noticing the feel of the earth under your feet , observing your thoughts simply as thoughts and redirecting focus to your breath . Mindfulness at its core is simple , but as we know what is simple can be incredibly difficult , especially when our busy minds are involved .
In the “ Introduction to Mindful Walking ” workshops at Mount Auburn , walking becomes an easily accessible experience of mindfulness . We work together intentionally to slow the pace , to feel the soles of our feet as we walk , and to reflect upon our different experiences .
There are various definitions of mindfulness , but the idea underlying them all is to “ be present .” When you are eating , eat ! When you are working , work ! When you are walking , walk ! The aim is to be present without judgment , with kindness , with the expectation that the mind will wander and that we can gently bring it back to whatever our focus is , despite our tendency to berate ourselves . If we can embrace our full experience of mindful awareness
( including our chatty minds ) with self-compassion , that is a truly restorative meditative practice .
Most individuals find it helpful with their mindfulness or meditation practices to have an “ anchor ” to bring them back to the present when their thoughts wander . Anticipating that our thoughts will drift — our minds are thought machines after all , and are simply doing their job — can allow us to recognize them with an attitude of openness and curiosity before guiding them with kindness back to our anchor . The most common anchor you hear of is “ the breath .” As a good start , I encourage you to experiment with counting your breaths , using a soothing mantra or phrase , focusing on one sense ( listening , for example ), to find an anchor that works for you .
Try it when you are walking to or from work , as you do errands . Even a minute or two of mindful movement , especially if you sprinkle them throughout your day , can help bring you back to the present moment .
About the author
Alysia Linsenmayer ( LICSW , RYT-300 ) is a psychotherapist at Riverside Outpatient in Newton . She also teaches restorative yoga , mindfulness workshops , and a meditation class at Artemis Yoga in Watertown , MA .
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