How to Walk Mindfully
How to Walk Mindfully
Nicole (Nikki) Cramer, M.A., RMHCI, Registered Intern
Hello! I’m Nikki with Renewed Counseling. In honor of Mental Health Awareness Month, I’d like to share a little tip on how to boost your mood.
If you’re feeling stressed, overwhelmed, anxious, or down, try taking a mindful walk. (Mindful, in this case, means being present.) Walking mindfully means that, instead of thinking about your to-do list, worrying about your future, or mulling over past missteps, you will focus on the here and now using all five of your senses.
How to walk mindfully
Choose a location for your stroll and walk slower than you usually do.
Notice what is happening in your body, such as how your muscles engage and the way your arms move as you take each step.
Look around and describe what you see.
Touch some tree bark as you walk by and note the textures. Reflect on how the sun and wind feel on your skin.
Identify the sounds you hear and the scents you smell. Sip your favorite drink and notice the temperature, flavor, and how it feels swishing around in your mouth.
Extra tips:
No worries if your mind wanders on to other subjects! Simply recognize what has happened and nonjudgmentally bring your attention back to your current surroundings and senses.
Mindful walking can be done anywhere, but walking in nature has been shown to be particularly beneficial.
Consider engaging in mindful walking at least a few times a week to continue to reduce stress levels and maintain positive benefits (e.g., improved mood, lower blood pressure, enhanced feelings of well-being, more energy).