Onderweg Mindful walking

Medi­tating is not for you? Then try mindful walking. This is a mind­fulness practice in which you focus your full attention on walking. It involves consciously concen­trating on your actions and sensations while moving.

– Find a quiet place with few distractions.

– Breathe consciously: before you set off, focus on your breath and inhale deeply to centre yourself and focus on your breath.

– Walk consciously and at a slow pace.

– Conscious steps: focus your attention on your steps. Feel the contact between your feet and the ground. Concentrate on your movement as you walk.

– Pay attention to your senses: what do you see, smell, and hear? Notice sounds, smells, and images. Simply observe – without judging – what is happening around you.

– Stay present: let go of distracting thoughts and always return your focus on walking.

Mindful walking can have a calming effect and help to reduce stress. It can be done anywhere: in a park, on a sidewalk and even in the office.