A Mindful Walk

Step outside into the fresh, crisp air. Take a moment to observe the cleanness of the air, the abundance of light around you. The sun is shining, and you are cool and comfortable. Feel the ground firm and steady beneath your feet. Now, let’s close our eyes and take a few slow deep breaths.

Inhale slowly through your nose. Feel the fresh air flow through your nasal passages and fill your lungs, feel your chest expand with this life-giving substance. Hold it inside you for just a moment.

Now, exhale slowly through your mouth. Feel the air flow out of your mouth and your lungs deflate in rest. Notice the absence of air in your lungs, the relaxing feeling that comes with letting go of your breath.

Deep breath again. This time, as you inhale, think of every problem or worry that’s been distracting or keeping you on edge lately. Hold them inside you for just a moment, allowing them to be. And then, exhale slowly, and let it all go. Feel your shoulders fall and your muscles relax as your lungs again deflate.

Once more. Inhale slowly through the nose…hold…and slowly exhale through your mouth. Savor the comfort you feel in your own body as the tension leaves you.

Now open your eyes. Ready for a walk?

Start by placing one foot in front of the other. No matter where you are going, this will always be your first step. As you place your heel firmly on the ground before you, then lower the ball of your foot and finally your toes, think of each bone and muscle that allows you to complete this action. Think of all the steps you take every day that barely cross your mind. Think of your body that allows you to do these things so easily—walking, breathing--without even thinking about it. You are alive and present in this world each day, without even trying.

Now, let’s get on our way. Pick a comfortable pace—fast, slow, or somewhere in between. Feel the pattern in your footsteps. Feel the way the ground comes up to meet your every step. Notice yourself fall into an easy, natural rhythm. Your feet touching the ground. Your breathing. Perhaps your arms swinging at your sides. Find what’s comfortable for you.

What’s around you? What colors can you see? What objects? Are there any people? Cars? Signs? Trees? Animals? How many dogs can you see? How many flowers? How many clouds are in the sky? Take it all in. What can you see? What can you hear? What can you smell?

Sometimes, when we’re moving at a fast pace, our brain blocks out these things. Focus now. Allow your mind to wander, your eyes to observe. Pay attention to this big world that’s alive all around you. Imagine you’ve stepped outside for the very first time. What do you think, how do you feel about what you’re seeing? With your eyes open and your feet moving and your heart beating, you are a part of this world. Notice how it feels to be a part of something larger than yourself. You are important. So are all of the things you’re seeing: other people, animals, plants, buildings, cars, road signs, blades of grass, clouds in the sky. Each and every piece of the world—including you!—working together in harmony. Doesn’t that feel nice to think about? Take another quick breath, in and out. Let the fresh air fuel you.

With these things in mind, you can continue walking and observing, or you can stop to rest if you’re ready. You can repeat this meditation as many times as you like. You can stop to take a few deep breaths before continuing your walk. It’s your walk. Find your peace and explore the world around you, one step at a time. In this moment, this beautiful moment in which you are completely present, that is the only thing you have to do.