February is a breakout time of year.  The chilled weather with increased sun and light can encourage us to make our way outside. Jaunts around the block to wake up from our winter idle can be invigorating. Mindful breathes of cool air can support our mental health too!

I’ve guided countless walks with small groups of people who rarely get outside.  When we walk, I first offer guidelines to help make their walk extra meaningfuland effective. 

Here are my tried-and-true tips, the 3 M’s, for a customized mindfulness practice. Take yourself for a stroll!

Note: if you are not currently ambulatory you can focus on the physical rhythm of your breathing as you proceed in whatever manner works for you.

MIND

• Be intentional about where your thoughts go.

You could decide to luxuriate in your wandering mind and let it go wherever you please. This can help your mind to relax, be creative, or problem solve in an unpressured state. 

Or you could decide to pay attention to your surroundings.  Ask yourself: What can I see, smell, hear, taste, touch?  

If your mind goes into a direction you don’t want or starts to reel and loop on something that is too distressing, notice it. Gently bring your attention back to the physical world or your physical sensory awareness such as your breathing.  Let the thoughts pass without judgment. Walk with and through it.

MOUTH

• No talking

 If you’re walking alone this is not difficult, of course. When walking solo, avoid tech input. Remove your earbuds. If you have your phone with you, turn it to Silent.

If you’re walking with someone you may want to agree to not talk for a block or two.  Be aware of the itch to fill the space with words and chatter.  Instead, allow silence and see how that feels.

MOVEMENT

• Place awareness on the cadence of your walk and/or the rhythm of your breathing.

Notice if you can take deep, relaxing breaths in a pleasant rhythm as you walk.  This will help your body to reset and your mind to practice paying attention to your sensory experience. I like to count to 5 with my in-breath and steps, then 5 counts for my exhale and steps.

Bonus: if you have the chance, kick off your shoes/sandals/socks and allow your feet to touch the ground.  This is truly grounding and can help off load excess stress and activate your parasympathetic nervous system. We all remember what it felt like as kids to run on the grass, dirt or sandy beach. Check it out. Again.

Rinse and Repeat.

Reflection:

Do I notice any shift in my experience of Stress or Joy when I take a walk?

Lisa Wellington is a Certified Mindfulness Teacher who writes about integrative practices that downshift stress, increase insight, and jumpstart joy.

She is best known for her work with law enforcement professionals as well as those challenged by housing instability and addiction. Trained in the Fine Arts at Washington State University, she specializes in group training that engages participants’ inherent creativity.

If she is not under a stack of books about psychology and spirituality, she can be found at a Puget Sound beach or nearby trail, always searching for the absurd, which is her superpower.