Talk a Hike: Mindful Walking

Connecting with the solid ground is extremely supportive and calming. Mindful walking helps guide the mind’s attention in the present moment confidently with each step.

Pick a safe nature trail and if the weather permits, remove your shoes and socks so that you are barefoot and your feet can absorb the earth’s nutrients.

First, make sure you mark your path using a visual landmark.

Stand tall as you look forward towards the path, soften your shoulders and allow your arms to hang loosely by your side.

Take a moment to close your eyes and notice the sounds and smells of nature, notice how the breeze, cool air, or sunshine feel against your skin.

As you begin to walk notice how your body weight is distributed. Sense how your weight shifts and where the pressure is on the souls of your feet.

Move slowly and deliberately noticing each movement.

Pause periodically as you stand tall, listening to your breath, relaxing your shoulders; taking in; the sights, sounds, smells, and feel of nature.

Notice when you feel the urge to speed up.

Then intentionally stop and bring yourself back to your posture and your senses in the moment.

As you walk, notice what your mind is telling you. Just observe without judgement and then go to your breath and listen to your heart.

Notice any changes in your body sensation, thoughts, or emotions.

Continue to go back to the feeling of your feet touching the ground, your breath lengthening and complete, and your heart full of contentment and joy, nourishing the senses in this beautiful mindful moment in nature.

When you notice yourself rushing, intentionally go back to the grounding feeling of the souls of your feet on the earth, the fresh smells of nature within your breath, the sensations of temperature on your skin, and the sounds and sights that you observe within the moment.

*During the winter time you can practice this activity with snowshoes or snow boots and enjoy the crisp air, the birds singing, and the snow crunching under your feet.