Mindful walking
connecting with ourselves and nature...
“I only went out for a walk, and finally concluded to stay out till sundown, for going out, I found, was really going in.” ~ John Muir
During this past week, it was a blessing to see the sun shining almost every day. The unusually mild temperatures have made our typical Wisconsin winter feel more like a mild spring.
You will not hear complaints from me about that…being able to open windows in March…going on long walks without the inside of my nose freezing…not having to scrape snow off of my car…all positives…
These milder conditions have also given me the chance to walk outside more in an attempt to slow down my mind. My average screen time reminder on my phone lets me know how much time I spend online weekly and it shocks me to see that number and realize how much time I have lost to the virtual world.
In an effort to disconnect from my screens and become more engaged with the natural world around me, I have started a practice called “mindful walking”.
Mindful walking is more than just putting one foot in front of the other. So many times the act of walking is basically just moving from point A to point B and many times our thoughts, our worries, our problems, follow us from one place to another, with the only benefit being the physical activity involved.
But what if you could enhance that form of exercise using a form of meditation?
The following instructions for mindful walking come from the Mindful Schools website.
Choose a relatively quiet and undisturbed place to practice. (If you live in a busy urban setting, don’t worry: whatever you’ve got will do).
Choose a flat, open path of 10-20 paces. Stand still at one end of your path, taking a few moments to feel your body. Can you relax into the simplicity of standing? Nothing to do, nowhere to go. Get a feel for this kind of natural, easy presence.
Walk at a pace that is comfortable, perhaps slightly slower than normal; choose a pace that allows you to feel the direct sensations of your feet and legs moving.
Feel the changing sensations in your feet as you walk: heaviness, pressure, movement, temperature. With each step, feel the steady contact with the earth or ground.
Keep your attention mostly inward, without looking around too much. When you notice your mind engaged in thoughts or stories, allow it to return to the sensations of walking.
When you reach the end of your walking path, stop and stand still again. Take a few moments to feel the body standing in a neutral state of rest.
When you’re ready to turn around, include the movements of turning in your awareness. Take another break to stand before beginning to walk in the other direction.
Try this for a period of 10-15 minutes, increasing the time as you like.
It has been said that in every walk with nature, one receives far more than they seek…
My hope is to continue to add more balance to my life and hopefully learn to embrace and enjoy life’s individual moments more…not getting too overwhelmed by the chaos but instead focusing on all my blessings…and there are many…
What do you think?
My support comes from my subscribers and I really appreciate it. If you enjoy what the Kindness Boomerang newsletter provides, please feel free to share this link on your social media. Subscriptions can be either free or paid. It’s a simple process of sharing your email address. Thanks for your support!
For information about why I started this newsletter, please go to the about section.
Tranquil Moments…
I asked my niece, Jennifer Malphy, if she could share some of her nature photos with my newsletter audience. Each week I will feature a new photo. Here is this week’s:
Children’s Corner
Back in 1999, when I was an elementary school librarian, I started a project where I wrote letters (old fashioned, printed letters) to a variety of famous people. This was prior to the daily use of email and text messages. My questions were simple…
1) From your own life experiences, how has reading affected your life in a positive manner?
2) Was there any particular person or experience in your life that made you aware of the value of literature and the importance of reading?
I am going to share these letters and let you experience the joy many of my students (and myself) have gotten from their touching words - Here is this week’s:
This week’s Smile video…
A couple years ago, Christy Conrad saw a man named Bill out walking and offered him a ride. She learned he was legally blind and had to walk hours for his daily commute. Steve Hartman goes "On the Road" to a small southern town where the simple act of giving someone a lift turned into something much more.
#believe #smilevideos #spreadkindnessandlove
Mind/Body Connections…
Try this mini-meditation series from Headspace, guided by Andy Puddicombe, to help clear your mind in these difficult times. When our minds get busy and we can’t focus, taking a walk can help clear our head.
Podcast Picks - The OneMind Podcast
How on earth can you squeeze meditation into the accelerating pace of a 21st century lifestyle? On OneMind we explore the art of meditation and mindfulness and interview meditation teachers and every day practitioners. We share tips and find stories that illuminate why this ancient practice matters now more than ever. You'll learn the latest science and how to bring the benefits of meditation into your work, your health, your play, your relationships, and your life.
Comedy Lift…
I love to share funny cartoons or memes with friends and family. Who doesn’t need to smile? Here’s this week’s Comedy Lift…
Music Moments
Music inspires me in many ways. Here’s one of my favorites growing up, “Walking on Sunshine” by Katrina & the Waves...Enjoy!
Quote of the week
Until next week. Please remember…Begin and end each day with a grateful heart…and always, always be kind….