Mindful Walking Practice
Simply looking for the practices? Scroll down down to “The Practice”. Looking to have a more in-depth understanding? Read on.
The Winter and I do not get along. We really never have. I never tried to understand her, and I’d say that may have been the mistake. When I became more mindful about the Winter, I found that we could co-exist. Don’t get me wrong - I’m sun people through and through. But the Winter and I? We now have an understanding. I walk the walk, and she talks the talk.
I’ve never been able to stand the cold until I learned about the practice that is mindful walking.
What is Mindful Walking?
Mindful walking involves presence and intention as you move about the world. It calls for being present as you take every step. This may mean being present with the body, or it may mean bringing awareness to the world you are moving through.
So how did Mindful Walking help me?
For starters, I stopped paying as much attention to the cold of winter. Instead, I began paying attention to almost everything else. My feet, the way they hit the pavement, my legs, how long my strides were, the shops on the street, and the snow piles on the sides of the road and the colours they had become. One of my favourite techniques in my winter walking practice was to bring attention to the warmest parts of my body, even as my feet and the exposed parts of my face began to grow cold. For me, this usually means bringing attention to my stomach, the roof of my mouth, or even my neck when wrapped in a thick wool shawl. If my body was focusing on warmth, it didn’t feel our ‘Canadian Winter’ cold as often, or as sharply as it usually does.
The Winter began to change for me. It became warmer. More enjoyable. Walking in the Winter wasn’t a burden anymore - it was an opportunity. I had a chance to feel Winter for what she truly was. An opportunity to slow down, and go dormant. An opportunity to be still, and at ease. I like to pair my practice with giving compassion practice, but more on that in another part of our Mindfulnessandme series.
The Practice
You can mindfully walk both indoors and outdoors at any timer of the year! I’ve included three practices below for you to attempt. The indoor walk is for a slow and intentional walk. The outdoor walk focuses on a faster walk, while others may be walking around as well. The intersectional walk brings mindfulness and anti-racism together, as we become more aware of our privileges and the way we move about in this world.
Indoor Walking Practice
Find an area where you can take 8-10 steps easily without obstruction. A longer or shorter path is ok too. Begin by standing in place, and feeling any sensations that are occurring at the soles of the feet. You are just noticing the sensations, and letting them pass through your awareness like leaves blowing in the wind.
Begin taking a few slow steps on your path. The aim here is to walk mindfully with slow, deliberate, and intentional steps. Notice any sensations in the soles of the feet as you walk. If you’d like some support on what you can potentially notice, see the list below.
What part of my foot touches the ground first with each step?
Is the floor warm or cool? Are there any temperature discrepancies? Are my feet warm or cool?
How does the shift of my weight feel as it moves from foot to foot?
Am I experiencing pleasant or unpleasant sensations?
Does mindful walking bring any memories to mind?
Do not judge your thoughts as they occur. Just notice that they are there. As you near the end of your 8-10 step path, take a moment to pause your walk, and feel any sensations in the feet, or anything else that may be coming up for you. Then, turn around, and begin your mindful walking again. You can repeat your steps and this process as long as you wish.
Outdoor Walking Practice
Sometimes we must get from Point A to Point B by walking along a busy and public path. It makes the idea of a very slow and mindful walking practice almost impossible - and that’s ok! We can be compassionate for others who are also trying to get from Point A to Point B while ensuring that we mindfully walk at a pace that won’t hinder too many people.
In Hinduism, many actions, such as beginning your day, begin by placing the feet on the floor and thanking the Earth Goddess (Dharti Ma, Bhumi Ma, Prithvi Mata) for allowing us to walk on her. You may want to begin your outdoor walking practice by experiencing gratitude for the world that we have to walk in and on.
Once you’ve begun with a gratitude practice, begin by taking stock of your steps as you move through the world. Left, right. Left, right. Left, right. Below are a few things you may try to notice on your walk if you’re so inclined
How does the feeling differ in each foot as it hits the pavement (or floor, earth, etc)? Is there any pain, discomfort, or pleasure?
What does the ground feel like? Is it flat, textured, gravelly? Maybe there are roots or or things that make your path bumpy. What does this feel like? What sensations are you aware of through your feet?
You can continue to stay present on your walk by bringing awareness to what is going on around you. It is this intentional process that is a part of mindful walking.
Take a look at the shops, or buildings around you. What colours, lights, and items do they carry in their shop fronts?
What does the street around you look like? Are there any trees or plants you can see? Are they familiar to you? What colours can you see in these plants and trees?
How many other people are around? Are they walking in your direction, or in the opposite direction? Do they walk fast, or slow, or use another method to move about?
Don’t judge any thoughts that come up, and do not judge yourself in any of these moments. Just take notice of what comes up, as you continue your mindful walk. As always, we can come back to our breath to be present on our walk as well. Notice the quality of your breath, the temperature of it, where it sits in the body. If you lose your presence on your walk, that’s alright. Don’t judge yourself for that. Just use your breath or your steps as an anchor to bring you back to the present moment.
Want to make this an Intersectional Walking Practice?
As you walk, notice and ask yourself the below questions. You do not have to tackle all questions at once. Experience and be aware of any sensations or emotions that come up, like discomfort, compassion, guilt, anger, etc. Don’t judge yourself for these feelings, but be aware of them as they come up, and allow them to pass through you on your walk. If at any moment you feel overwhelmed, go back to the breath, the steps, or even count something around you.
If you’re a settler to a colonized land, let’s begin by acknowledging whose land we’re on. Can you name the Indigenous tribe or group that knows this land as home? If not, it may be something to look into.
Acknowledge your abilities on your mindful walk. Are you able to walk? Can you see and bring awareness to your surroundings through sight? Are you able to hear? These few senses and abilities may make your walk easier, as most areas are designed for your needs.
Where is this walk taking place? Are you in an upper class or inaccessible area? For example, did you pay for transportation to get here, or did you have to drive to get somewhere? Do you live in the area? Would it be possible to get here if you lacked funds or resources? If you had a lack of funds, was it tricky for you to get to the place where you are walking? Would it be trickier for someone with a lack of funds to get there?
Who is around you on your mindful walk? What genders are being expressed? What are these folk wearing, and what are you wearing in comparison? Are there any major differences? Would anyone be judged for their clothing in this area? Are there any perceived class differences in the people you see? Does this present problems to anyone who may not be of the same class?
Do the faces around you look like you? Do you share similar skin colours and tones? Race? Would you or do you feel at all unsafe in this space? Do you blend in? Would a stranger aid you if you asked for help? Would you help a stranger with ease if they requested it in this space?
Are there any ads, or forms of media around you? Who is in these ads or this media? Are they accessible to you physically and financially? Do these faces look like you?
Is there anyone sharing affection around you? Is it heteronormative? Could others show affection in the same way if they weren’t heteronormative?
Take stock of a few things on your walk, but don’t push yourself to do too much. Just notice, and don’t judge whatever comes up in you.
Movement is human. So is mindfulness. Come back to your steps as often as you can. <3
