Mindful walking is a good way that we can take ourselves out of the ‘autopilot’ that we often find ourselves in, and helps us focus on what we can see, hear, or smell in the present moment.
This involves walking at a natural pace which feels comfortable for you, but don’t rush – you want to be able to take in what you experience around you.
Keep your breathing relaxed and steady. With each step you take, pay attention to how you lift your feet and place them in front of you; the act of walking. If any thoughts, whether concerning the past or future, come into your mind, gently bring yourself back to the present, to your focus on walking and breathing steadily.
When you feel ready, then you can move through your senses to explore the world around you. You can focus on these senses individually, or you can consider them together as a whole.
Hearing: maybe you can hear the sound of birds, distant traffic, or people talking. Don’t get caught up thinking whether the sound is pleasant or unpleasant – simply just try to experience it in the here and the now.
Sight: Consider those things you can see. If you are in a woodland, pay attention to the different forms of a tree, the roots, the texture of the bark, and the branches, twigs and leaves.
Try to consider what you can see when you look up or down rather than straight in front of you. You might notice delicate woodland flowers, old, decaying leaves from the previous autumn, or an insect resting on a leaf.
Try to maintain a sustained sense of awareness. If you see something that speaks to you, why not draw a quick sketch or take a photo, but don’t feel obliged to do this – only if you feel inspired to.
Smell: You should consider the things you can smell. Woodlands have a certain smell which changes according to the season. For example, in autumn you might smell decaying, musty leaves.
Touch: how does the bark of a tree feel? Does it feel rough, smooth, or cold? Try running your hands through the long grass.
As you continue your walk, you might want to return to focussing on your walking and breathing at times while at others, you may want to use our senses more to take in what you can see, hear, touch or smell.
In all instances, however, try to remain an open and non-judgemental awareness, and if your thoughts turn to the past or future, gently try and coax them back to the present moment.
