Try Mindful Walking

October 17, 2023 / Get Well

Make today an occasion to try mindful walking, particularly when you need to destress for a few minutes between activities.

Any mindfulness practice is a robust antidote to stress. Mindfulness engages our normal powers of awareness, and it’s something we can practice anytime, anywhere. Here are some steps to follow for a short and easy session of mindful walking:

  • Pick a time in your daily routine to practice mindful walking for at least five minutes.
  • Concentrate on the physical sensations of walking — the sights, sounds and feelings of each step.
  • If your mind wanders, gently return to your focus by repeating “left, right” as you walk.

Pay attention to the physical experience of walking. Bring your attention to your feet, noticing the sensations of walking itself. Witness the heel, ball and toe of each foot as it makes contact with the ground, over and over, with every step. Bring your attention to your breath and to the rhythm of your stride.

Mindful walking is indeed a form of mindfulness — that is, a means of focusing on the present. Being “in the present” helps us fight anxiety, reduce worry and decrease rumination. It also helps keep us grounded, connecting us both to ourselves and to our surroundings. In turn, our heart rate slows and our blood pressure lowers. When we address energy stealers like anxiety and rumination through mindfulness, we may experience an overall greater sense of well-being and relaxation. 

Here are a few additional mindful walking practices that you might enjoy:

Today, no matter where you’re going or how fast you’re walking, use the following tip to destress and slow down — yet keep moving!

Use the Monday Campaigns: Weekly Check-Ins

Action items.

  • Make plans now to prioritize your self-care.
  • Consider using The Monday Campaign: Weekly Check-Ins

Mindful awareness, accountability, goal setting and tracking progress are evidence-based techniques that enhance the success of a wellness plan. Each week, Monday Campaign participants are invited to use the weekly check-ins. Use the check-ins to help you:

    • Develop and recommit to your wellness goals;
    • Reflect on your progress; and
    • Consider how you will work with a Push Pal to stay motivated and get the most from your wellness experiences.

Square white graphic with the words "Take steps towards a stress-free day" in green at the top. Smaller black text below reads "Mindful walking helps you stay both active and relaxed." Center of image features a circular illustration of two feet, wearing black sneakers with white laces, walking on light green grass. Below the illustration, from left to right, are the hashtag #MoveItMonday, the URL MoveItMonday dot org, and the Move It Monday! logo in green and black.

Submitted by:
Dahlia Henry-Tett, Chief Wellness Officer (CWO), employeewellbeing@nvcc.edu