Walking slowly along a chosen path can be an interesting and supportive way to explore mindfulness. It can be nice to be “on the move”, an alternative to sitting or lying still for mindfulness, especially when the mind is a little busy. Our usual way of walking can be associated with achieving. Many of us walk for exercise or to get from A to B as fast as possible. Mindful walking is very different. It is a practice in ‘being’ rather than ‘achieving’. We practice to be with ourselves in a way that encourages curiosity, spaciousness and awareness. We practice to dwell in all the aspects of our present moment experience, unfolding slowly as we move thoughtfully along a simple walking path. The changing sensations as we move provides lots of opportunity to ground ourselves in present moment awareness. If we are lucky enough to have a place to practice in nature we are indulged with a rich variety of ways our senses can connect with present moment awareness by simply noticing what is present. As with all mindfulness practices we notice what is happening from moment to moment, even that busy mind, without criticism or judgement. 

Thich nhat hanh encouraged us to walk as if our feet were “kissing the earth”. In a world that can feel overwhelming with uncertainty and fear we can done something small in our own little corner of the earth, we can embody peace in every step. 

Instructions:

1. Find your walking path. This could be inside your living room. If you can, being in nature can be really supportive. If for any reason you cannot walk you can visualise the practice, step by step.

2. Ask you walk the idea is to try noticing the sensations in your feet, sensations of contact, awareness of the even-ness or uneven-ness of the surface, maybe carpet or soil or sand underfoot. The feeling of bare feet on damp earth or on the texture of your socks or the support of your shoes. Noticing the changing sensations in your feet as you slow things down we can witness each tiny movement, movements we normally rush past automatically.

3. Perhaps you notice feeling the air wherever it is touching bare skin. Maybe if you are outside noticing a breeze on the skin ‘awakens’ you as you practice, drawing you back to the present moment as your thoughts will inevitably wander.

4. Maybe in your environment you can notice various smells. Maybe fresh cut grass or newly budding plants and flowers. Did you know every tree has its own unique scent? The bark, the leaves the flowers are all different. Maybe your time in nature is near the coast and you can pick up the scent of the sea or the ocean in the air. Smell is really closely linked to memory; allow yourself to bathe in the rich tapestry of scent as your entire experience soaks into your memory and into your way of being with the world.

5. Noticing the sensations in your body. Your posture, your legs, your shoulders, your arms and hands all responding to your subtle movements, sensations that change from moment to moment. As best we can, we try to hold our present moment experiences in a soft, open body. How does it feel to soften your body with an intention of remaining spacious as you experience each new moment unfolding?

6. Noticing the sounds all around you. Bird song, leaves rustling, river flowing, ocean crashing. Maybe an unpleasant sound, a noisy machine nearby or an interrupting loud voice. As we notice sounds we will experience our reactions, our likes and dislikes. We might want more of one sound (the leaves), less of another (the machine). We might notice this and skilfully return to our intention to remaining patient and open while one sound fades and another arrives to our ears. Our practice is receiving sound without adding on a story or a whole chain of reactions in the mind.

7. Notice your reaction to the weather, sunny or dull. Notice the thoughts, the endless mental chatter, the endless running commentary. Wanting the sunshine to stay, wishing the blue sky would be there forever. Maybe wanting things to be different. Sometimes remembering something and going off on a memory. Sometimes planning. Just as the heart will beat the mind will go off thinking. This is not a problem, it’s not a mistake, it doesn’t mean we are doing the practice wrong. When we notice thinking we simply notice it and come back to whatever aspect of our present moment experience is helpful in drawing us back, maybe the sounds, the sensations in the feet, or maybe your posture as you continue to observe ease in the body.

8. Notice what your eye is drawn to. What is interesting, what is beautiful? Maybe a particular colour or variety of colours or the shape of a leaf or a tree. Maybe a dapple of light. Let the eye soak up what is pleasing from near and far. Perhaps investigating the landscape of the sky you notice the ever-changing patterns around you. Look at your world with a fresh eye, one that is open to appreciation rather than our habitual way of looking at things which can be a bit narrow in focus and judgemental in tone at times.

There’s no way to do this practice wrong. Your immersion in present moment awareness is simply a way of being, you are living moments of your life without trying too hard, without rushing along. You are intentionally creating feelings of spaciousness, acceptance and ease, even if things are not exactly as you might wish them to be. By learning to accept things as they are we learn to accept ourselves, exactly as we are. By walking mindfully you are embodying peace in every step. 

Wishing you ease, peace and joy in your practices.

Sylvia is teaching yoga and mindfulness events in nature in Mutton Lane Yoga Studio.. You can find the full list of all her classes, workshops and events on her website. Events with limited availability are booked via Eventbrite.