Mindful Walking

Sometimes it can be easy to get caught up with what is going on inside our heads. Anxieties and fears can become overwhelming, stress can consume our days, and suddenly we can begin to feel out of control of ourselves. When this happens, it is important to take a moment and ground yourself. By grounding yourself in moments of extreme stress, you regain a sense of control and lower overall stress levels. This can be crucial in times of heightened anxiety but can also be done on a regular basis to manage overall stress levels. A grounding technique that you could work into your daily life is mindful walking. 

Practicing mindful walking:

Slow Down

Mindful walking is not meant to be a marathon, start walking slowly and maintain a steady pace. As you walk, you may increase your speed but remember there is no rush!

Engage Your Senses

As you walk, take a moment and observe what is around you. Ask yourself questions such as “What do I hear?” and “What do I see?”. 

Be Aware of Your Steps and Breathing

Pay attention to your breathing, notice the speed of your breaths and try to regulate them. Take deep belly breaths in then exhale slowly and fully as you walk, allowing your body to enter a state of relaxation. Be mindful of your feet as well, pay attention to the feeling that comes with each step as your feet press into the ground. 

Observe Your Thoughts

Allow your thoughts to come and go as you walk. It can be easy for the mind to wander especially in times of stress so try facing your thoughts without judgment and bring your awareness back to your body and the environment around you. 

Reflect

As your walk comes to an end take a moment to reflect. As you slow your pace to reach a gentle stop ask yourself some questions. How did you feel as you walked? How do you feel at this moment? 

While it is a simple activity, mindful walking can be a powerful tool in times of stress and can significantly improve your mental state. With regular practice of mindful walking you can experience an overall improvement in both your mental and physical wellbeing. Don’t forget, your body and mind are closely connected to each other. Taking a mindful walk may seem small, but sometimes the smallest things can make the biggest difference!    

-Written by Joanna Simms, Undergraduate Intern