What better time than springtime to awaken your senses and become more mindful to all that is happening in the present moment? Mindfulness walking is a meditative yoga practice you can take outdoors to clear the lungs, refresh the mind, and invigorate the body.
To prepare, you might want to do a Sun Salutation or some warm-up leg stretches. Then put on some comfy shoes and head outdoors. You can walk around your neighborhood if it is safe and walkable for you, or you can drive to a more suitable area or a park nearby.
Your walking speed is going to be slow to moderate. It is best done alone, or at least, with someone who agrees to walk silently.
Begin by walking as if all your weight were flowing upward through your body and out the top of your head. That's right, weight moving upward and out the crown of your head. Notice how you feel lighter on your feet, knees, and lower back, the parts of your body designed to be "shock absorbers" for your movement. With weight flowing up and out, the legs swing freely from the hips; the feet land heel first, gently, and roll to the ball of the foot; the posture is upright, allowing the breath to flow easily into and out of the lungs; the glutials compress rhythmically, effectively toning your butt as you walk; gaze is straight ahead with a wider view. For comparison, just take a few steps your old way, hunched forward, feet landing heavily on the ground, eyes on the ground in front of you, low back straining, and butt loose...then bring your body upright, weight flowing up and out, and notice the difference!
Now, as you stroll gracefully along, breathing easily, you begin to notice things close by as you pass. Mentally, you note what you see. For example: "I am seeing a dandelion at the edge of the sidewalk. I am seeing the various shades of green in the lawn. I am seeing a round, black pebble. I am seeing a tree with leaves budding out. I am seeing a small cloud against the blue sky. I am smelling freshly cut grass. I am feeling a light, cool breeze on my face and arms. I am hearing a bird song. I am hearing distant children's voices." And so on. Acknowledge everything your senses pick up. Keep your mind focused on the present moment throughout your walk. "I am stopping here at the corner. I see a blue car passing by. I am stepping off the curb. I am walking on a gravel walk-way." Keep it simple, always in the present moment.Feel free to stop and inhale deeply when you encounter the fragrance of flowers or freshly cut grass or a nearby bakery (I don't recommend stopping to inhale the fragrance of laundry softener, as it is unnatural and somewhat toxic), or to listen to a bird trilling it's heart out, or to simply gaze at the beauty of a garden or a single flower. Stay in the present, continually acknowledging what you are experiencing.
At the conclusion of your walk, sit quietly for a few minutes, eyes closed, and notice what your mind recalls from the experience of mindful walking. Chances are you will be smiling and feeling relaxed and refreshed!
