I recently discovered a delightful little book called ‘The Art of Mindful Walking’. It is one in a series of small, beautifully presented hardback books about mindfulness, each with an equally intriguing title. Others in the series include ‘Einstein and the Art of Mindful Cycling’, ‘Meditation and the Art of Beekeeping’ and ‘Galileo and the Art of Ageing’.
I like the inclusion of the word ‘art’ in these titles as it implies that how we go about being mindful can be different for each of us; that there’s an art to mindfulness rather than hard and fast rules. Given that being mindful simply refers to bringing one’s attention into the present moment with acceptance and non-judgement, we can practice mindfulness no matter what we are doing or what we are interested in.
Given my love of walking it’s probably not surprising that I am particularly drawn to practicing mindfulness while walking (this is what our Mindful Hiking Days are all about after all). I have outlined some of my thoughts about mindful walking below, derived in part from this lovely little book and in part from my own experience. You might like to think of these simply as a place to start – there being no one right way to walk mindfully!
Consciously Engage Your Senses – while walking experiment with each of your senses by bringing deliberate awareness to them. You might begin with sight – look around you and really pay attention to your surroundings. So much more comes into your awareness when you really pay attention. Next, try tuning into the sounds around you – you might notice the wind in the trees, the birds singing, dogs barking, the sound of traffic. Try to simply listen without labelling or judging sounds. Now turn your attention to your sense of touch. Notice what you can feel on your skin – the sun, the breeze, your clothes – and become aware of your feet striking the ground as you walk, as if they are kissing the earth as Thich Nhat Hanh so beautifully says. Tune into your sense of smell. What scents and smells do you notice? Consciously engaging your senses is a delightful and incredibly effective way of coming into the present moment and helping both mind and body begin to relax.
Find Your Own Pace – we are so accustomed to rushing to get from A to B when we walk and, as a result, many of us usually walk quite mindlessly. Our body is doing one thing while our mind is off somewhere else entirely – worrying, planning, fantasising. Often we are barely conscious of where we are and what we are doing as we rush around. To walk with mindful awareness it can be helpful to consciously walk a little slower than you otherwise might, settling into a pace that feels good for you (it’s not essential to walk at snail’s pace as in some formal walking meditation practices – although that is a worthwhile practice too!). Allow a gentle rhythm to develop between your steps and your breath. Simply become aware of the fact that you are walking. Notice your feet as they strike the ground; feel into your legs and arms as they move and notice your breath. As the Buddha said, “When walking, walk.”
Walk Without Expectation – countless figures throughout human history have long expounded the benefits of walking as a way of inviting inspiration or solving problems. While there’s no doubt that walking is one of the best ways to achieve such outcomes it is, in my experience, far better to set off for a walk without any particular hopes or expectations. Walking with a relaxed yet attentive mind that isn’t trying too hard to achieve something specific, is much more likely to result in original and creative thought.
Explore What’s On Your Doorstep – I highly recommend setting off from your front door and exploring your immediate surroundings on a regular basis. How well do you really know where you live? It is so easy to take for granted what is right under our noses. Even if you’ve lived in the same place for a long time you might be surprised how little you have explored on foot (especially if you are in the habit of driving everywhere). A daily walk, with the intention of being mindful, is a wonderful practice to incorporate into your everyday. You will soon begin to notice beautiful, intricate, previously overlooked details in your surroundings. And, if you persist, you will be rewarded with the immeasurable joy of noticing subtle differences from day to day as the seasons begin to change.
Venture Somewhere New – just as wonderful as regularly, yet mindfully, re-visiting the familiar is discovering the new. Venturing further afield and cultivating the art of mindful walking in new and varied landscapes is one of the things that brings me most joy!
With spring having well and truly now sprung it’s the perfect time to experiment with a little mindful walking wouldn’t you say? Enjoy!
