Mindful walking can be a simple way to bring mindfulness into your daily routine - it brings you into the present moment, free of worry or expectation, leaving you energised and calm. It might take a few tries to master, but that's completely fine - with practice it will come. This can be done at any time - on the way to work or the shops, or as a 10 minute break during a busy day.
As you begin, walk at a natural pace. Place your hands wherever comfortable and start to align your walking to the rhythm of your breaths.
With each step, pay attention to the lifting and falling of your foot. Notice how the ground feels beneath your feet and the way your legs move and feel and how your body feels with each step.
Whatever else captures your attention, come back to the sensation of walking. Your mind will wander, so without frustration, guide it back again as many times as you need.
Now start to become aware of your environment - what can you hear, what can you smell. Just pay attention - you don't need to label or name anything or think about whether they are pleasant or not - just notice.
Now move onto what you can see - colours, objects, shapes. Don't dwell or judge, just notice.
Maintain this awareness of everything around you- there is nothing to do, nothing to fix, nothing to change. You are just aware, and walking.
As you near the end of
your walk, return to an to awareness of the physical sensations of walking. Notice your feet again and the feelings through your body . As you end, come to a halt - stand still for a moment and consider how you could bring this kind of awareness into the rest of your day.