Simple Steps to Mindful Walking

For many of us, a silver lining of past and present lockdowns has been a renewed appreciation for the little things: a takeaway coffee, a new Netflix series or stepping out for a walk in the fresh air. There’s nothing quite like a pandemic to put things into perspective and encourage us to find joy in the everyday.

But whilst it is relatively easy to put on a pair of shoes and set off for a walk, it is even easier to drift into autopilot mode; carried by our legs while our minds wander back and forth. Or a walk becomes an item on our To-Do list which we tick off whilst scrolling on our phones, making a call or catching up on a podcast episode. Whilst these are desirable activities, they will inevitably split our concentration and prevent us from fully experiencing – and appreciating – the present moment.

So the trick is to find simple ways to minimise the distractions and focus the mind on the present moment, which brings us to mindful walking.

A landscape of trees taken during a walk in January in Richmond Park. — Mindful walking in Richmond Park

What is mindful walking?

In practical terms, mindful walking is a way of incorporating mindfulness practice into your daily routine by focusing on your immediate surroundings and how they affect your body through your senses. You can also think of it as a walking meditation. There are many resources which talk through the purpose and process of mindful walking; a few of which I have linked at the end of this post, plus my own simple infographic which you can save and refer to during your next walk.

My approach to mindful walking is simple. I will set aside time, usually weekly and take myself to a park or a quieter area to avoid crowds and traffic. I will bring my phone along in case of an emergency but make sure it’s on silent mode and tucked away out of sight. I then take a few deep breaths and set off on my walk, moving at a comfortable pace as I work through a short set of observations to focus my attention.

Simple steps to a mindful walk

Start with a full-body scan – from the top of your head down to your feet, do any parts feel tense and can they be relaxed with a long exhale?
Notice any areas causing you pain or discomfort, will a gentle stretch or adjusting your posture ease this?
Without setting a time limit or target number, run through the below prompts taking as much or little time as you need, describing things to yourself, even if you can’t pinpoint what exactly they are:

What objects and colours you can see

What sounds you can hear

What sensations you can feel

What scents you can smell

Anything other sensations which catch your attention

End by returning your attention to your body with a few deep breaths, pausing for a moment and noticing how you feel.

I turn to mindful walking when my mind feels particularly cluttered: using it as a tool to slow my thoughts and anchor back into the present moment. The process may seem simple but I hope it demystifies mindfulness and helps you to feel calmer and notice something different during your next walk.

Have you tried mindful walking? Leave a comment and tell me how it works for you, or share any other activities which help you to channel mindfulness each day.