Mindfulness sounds like a lot of work - but its really just about slowing things down, keeping your mind on what you are doing, focusing on it and experiencing it full. Taking a mindful walk allows you to appreciate the beauty in the world around you, the sounds, the smells, the colours and the sensations you feel taking that walk. Its taken a little time for you to take pleasure in the world in the moment - letting go for that time of all the ups and downs of life that weigh on your mind and allowing yourself just to be. If your mind wanders thats ok - take a couple of deep breaths - and focus again on the world around you.
Take a few deep breaths, and just acknowledge that during your walk you will try to be aware of your environment and your internal state (i.e., thoughts, feelings, sensations). There are no set rules for this walk, and it can be done in any location.
As you begin to walk, first notice the sensation of your feet hitting the ground. Notice the process of moving your legs. What muscles tense or relax as you move? Notice where you are stepping, the quality of each step (i.e., are you stepping hard or lightly onto the ground), and the feel of the ground beneath your feet or shoes.
Expand your awareness to notice your surroundings. As you walk, what do you see, smell, hear, taste, and feel? How does the air feel on your skin? What do you notice around you?
Expand your awareness so that you remain aware of the sensation of walking and the external environment while you also become aware of your internal experiences, such as your thoughts and emotions.
What thoughts cross your mind as you walk? What emotion or emotions are there right now? Are they intense, or mild? Are these internal experiences pulling you in or can you observe them with a little bit of distance? No need to judge these internal experiences as good or bad, practice just noticing them for what they are.
As you complete your walk, congratulate yourself for your intention to practice mindful walking, no matter how many times your mind was pulled away from the walk, or how "well" you thought your practice went today. Just notice that the intention to be mindful is the key to practice, and pat yourself on the back.
REMEMBER - If at any point during your walk you notice your mind wandering to the past or the future, or being pulled away from the walk, just gently acknowledge that your mind has wandered and bring yourself back to the present moment and the walk. Remember that being pulled away and coming back is the key to mindfulness practice -- no one has perfect focus.
Take a few deep breaths, and just acknowledge that during your walk you will try to be aware of your environment and your internal state (i.e., thoughts, feelings, sensations). There are no set rules for this walk, and it can be done in any location.
As you begin to walk, first notice the sensation of your feet hitting the ground. Notice the process of moving your legs. What muscles tense or relax as you move? Notice where you are stepping, the quality of each step (i.e., are you stepping hard or lightly onto the ground), and the feel of the ground beneath your feet or shoes.
Expand your awareness to notice your surroundings. As you walk, what do you see, smell, hear, taste, and feel? How does the air feel on your skin? What do you notice around you?
Expand your awareness so that you remain aware of the sensation of walking and the external environment while you also become aware of your internal experiences, such as your thoughts and emotions.
What thoughts cross your mind as you walk? What emotion or emotions are there right now? Are they intense, or mild? Are these internal experiences pulling you in or can you observe them with a little bit of distance? No need to judge these internal experiences as good or bad, practice just noticing them for what they are.
As you complete your walk, congratulate yourself for your intention to practice mindful walking, no matter how many times your mind was pulled away from the walk, or how "well" you thought your practice went today. Just notice that the intention to be mindful is the key to practice, and pat yourself on the back.
REMEMBER - If at any point during your walk you notice your mind wandering to the past or the future, or being pulled away from the walk, just gently acknowledge that your mind has wandered and bring yourself back to the present moment and the walk. Remember that being pulled away and coming back is the key to mindfulness practice -- no one has perfect focus.
No comments:
Post a Comment