level: beginner time: 15 minutes where: outdoors why: because it’s better than punching a family member on thanksgiving

Maybe you have an annoying family member that always brings up politics at the dinner table. Maybe you’re feeling mental and physically stuck from, you know, 20 months of a global pandemic. Maybe you want to try mindfulness/meditation but the idea of sitting in a quiet room alone with your thoughts makes you cringe.

Whatever it is that drives the need for space to move and breathe in your life, a mindful walking practice might be just what the doctor ordered.

If this is your first time engaged in any type of intentional mindfulness practice, have no fear. Just follow along with the audio below and I’ll walk you (pun intended) through a series of prompts that guide your attention to different aspects of the present moment.

For those who only have experience in a traditional, seated practice, I think you’ll find many similarities with a movement-based practice like this. You dial in to your breath, sensations from the body, things in your environment. You focus. You notice when you’re judging, ruminating or anticipating - then you re-anchor to the present moment by finding your breath, body or environment again. It’s as simple as that.

There are many types of mindful walking practices but this one will focus on the concept of open awareness. The beauty of this practice is that it can be done anywhere, anytime you have access to the outdoors and the ability to put one foot in front of the other. Your eyes will be open and you’ll be walking at a natural, comfortable pace so you can even do it when you’re with other people, walking the dog or between meetings.

Enjoy!