Posted 1 month ago
Mindful Walking
As the weather is just starting to improve here in Arizona, it’s time to step outside for some fresh air. It’s a great opportunity to take a mindful walk.
Mindful walking is the practice of walking while being aware of your body and surroundings. It can be done anytime, anywhere, and research shows that it’s a good relaxation technique to improve your mental and physical well-being.
Mindful walking is more than just taking a walk around the block, in the back yard, or even at a park. It includes focusing on your breathing, how your body feels, noises you hear such as birds, and smells you may encounter such as orange blossoms in bloom or a barbecue. Sometimes a mindful walk can be described by the journey, not the destination.
As with any mindful practice, it is important to focus on being in the moment – be present. Thoughts will arise in our heads, and this is okay. If we focus too much on the future and worrying about what will happen, that is known as projection and can trigger anxiety. Or if we focus on thoughts of the past, what we could have done, or should have done, this can trigger rumination which often leads to depression. During a mindful walk, try to be aware of where you are now, and as those thoughts arise, acknowledge them, then visualize them away!
Tips to be prepared for a mindful walk:
Pick a safe location where you will not be disturbed
Wear loose and comfortable clothing
Choose shoes for walking
Begin by standing still and become aware of how you feel both physically and emotionally
Realign your posture. When we allow our shoulders to fall slight back and keep our backs straight, it opens our chest fully and allows for good, deep breaths
Take a few deep breaths and find yourself relaxed and ready to be present
During the walk:
Begin slowly. This is not a race. The focus should be on gentle movement and awareness
Maintain awareness of each footstep, placing your foot solidly from heel to toe
Hear the wind blow in the trees
Smell nature such as fresh cut grass or flowers in bloom
Notice lights and animals
Be aware of your breaths, breathing easily but deeply
Keep your thoughts focused on the walk
Walk until you feel comfortable, relaxed and at peace
If you need a little extra help, here is a good 30 minute guided mindful walk on YouTube to reduce anxiety and find clarity. https://youtu.be/R6ja1oq-Jrc?si=UfT1wq5vn8Ta4709
Nicole McCallister, LMSW
Nicole McCallister is a Licensed Master Social Worker. Nicole received her Master’s in Social Work from Arizona State University in August 2017. She received her Bachelor’s in Criminal Justice Studies in April 2003 from Grand Valley State University in Grand Rapids, MI.
Nicole has spent the last 15 years working with children and families in the child welfare system of Arizona. She completed a social work internship with Ironwood under the supervision of Kelly Huey from August 2016 through May 2017.
Nicole has volunteered with Ironwood’s breast cancer support group in Scottsdale after her internship was complete. Nicole is looking forward to working with cancer patients and their families in hopes of supporting the positive change to those in need.