How to use your body to soothe your mind.

Calm Practice

Mindful Walk

Go outside if you can. (This practice can be performed inside your house if you cannot go outside.) Take a deep breath and begin walking.

• Notice the way your feet feel on the ground.
• Pay attention to the sounds around you.
• Become aware of light and shadows.
• Describe to yourself the physical sensations of walking. What do you notice in your body?
• Tune in to your breath.
• Notice if there is a breeze. Pay attention to the feeling of the air on your skin.
• Take note of any smells around you.
• Reach out and touch things. Seek out different textures and describe them to yourself.

If your mind wanders, gently bring it back to the present moment, focusing on your senses. See if you can reach five (5) minutes to start and increase the time when you feel comfortable.

If you need some guidance and support, Peloton offers a wide variety of guided walking meditations from 5-minutes to 20-minutes in length focusing on different themes such as, mindfulness, calming, grounding, witnessing, and morning walks. I regularly engage in these walking meditations and highly recommend!

Reference

Ballagh, R. (2024). Mindful walk. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 162.