Leave Stress Behind with Mindful Walking

Ever wish you could leave stress behind? You can, and you don't have to travel very far to do it.

Perhaps the easiest of all the techniques I teach is mindful walking. Although remarkably simple to do, it's a very powerful form of walking meditation that can defuse stress within minutes. Mindful walking relaxes the body by channeling anxiety and nervous energy into physical activity and calms the mind by promoting focused awareness. And it's versatile: You don't need to put on hiking boots, leave civilization, or climb a mountain to experience this restorative power of walking. You only need a few minutes of time and some room to walk, as long as you're willing to change your state of mind. The goal is to use walking meditation to gently shift the focus of your attention from worrying about the past or the future, and to focus on what is actually happening in the present moment.

Here is a simple mindful walking exercise you can practice whenever you need it:

1. While walking, pay attention to your breathing. Use this focus on the breath as an anchor to stabilize your attention.
2. Next, allow yourself to notice any sights, sounds, or physical sensations that may come up as you walk. Rest your awareness for a moment on that sight, sound, or sensation, then return your awareness to your breathing.
3. If persistent thoughts distract you from your mindful awareness, simply notice them, then return your awareness to your breathing.

Here is a variation of mindful walking that uses your breathing to consciously connect you to the vast web of life on planet Earth:

1. As you focus on your breath, following the instructions above, remember that plants release the oxygen that you're breathing into your lungs, and that, in turn, you breathe out the carbon dioxide that the plants take in.
2. In your mind's eye, follow your breath as you exhale. Imagine that you can see the carbon dioxide molecules leaving your nose or mouth and flowing into the leaves on the plants nearest you as you walk.
3. As you breathe in, envision yourself inhaling the oxygen that the plants are giving off. Picture the trails of oxygen flowing from the trees, grass, flowers and shrubs into your lungs. Take note of how your visualization of this very natural process affects your sense of the world around you.

Author Info: Jon Schilling

Jon is the Director of Life Enrichment at beatitudes campus