![\"\"](\"https:\/\/stephenshostek.com\/blog\/wp-content\/uploads\/2015\/06\/lace_up_for_running-1024x830.jpg\")
<\/figure><\/div>\n\n\n\nWhen you go for a walk, my hope is that that you get something more than exercise.\u00a0\u00a0 That you get a break from what\u2019s on your mind and find something different and new to add to your day.\u00a0 <\/p>\n\n\n\n
It\u2019s all too easy during a neighborhood walk to let your mind go inward.\u00a0\u00a0 Your thoughts might wander back to the problems that you can\u2019t solve, or the latest troubles reported in the news.\u00a0 Sometimes the mind wants to ruminate over troubles just in case a new answer might materialize. \u00a0And lately, there\u2019s been no lack of troubles and worrisome news to ruminate over.<\/p>\n\n\n\n
To break the cycle of worry, you might try something\ndifferent on your next walk \u2013 turn your attention outward instead of\ninward. Deliberately focus on your\nexperience of the world around you as you walk. \nGet out of your own head and into your senses.<\/p>\n\n\n\n
If your mind is accustomed to freely churning over your thoughts as you walk, then focusing attention outward might require some discipline. You\u2019ll likely need to approach it like any new thing that needs practice. To get started you might try something like this:<\/p>\n\n\n\n
![\"\"](\"https:\/\/stephenshostek.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_0951-768x1024.jpg\")
<\/figure><\/div>\n\n\n\n- At the start of your walk set your intention to focus on the world around you and on your senses. Acknowledge that you\u2019ll get out of your head and that your focus will be on your surroundings. <\/li><\/ul>\n\n\n\n
- Slow down and resolve to see, hear, smell and be touched by the world around you as you walk. Notice what\u2019s out there. There’s always something new. <\/li><\/ul>\n\n\n\n
- Your mind will continue to talk to you as you walk – that seems to be what minds do. Minds like to think their thoughts and go on mental journeys. It doesn\u2019t mean that you\u2019re doing it wrong or that somehow, you\u2019re \u201cbad.\u201d Minds just like to chatter on and on. So, when you find yourself caught up in your own thoughts, remind yourself that your wish is to experience the world around you and not to stay in your head. Do this in a friendly, gentle and warm way. Today I\u2019m going to get out of my head while I walk, and experience the world around me. <\/em>Be curious about what you can sense around you. And be friendly about it. <\/li><\/ul>\n\n\n\n
- Ask yourself questions like: What am I seeing? How many shades of green do the trees have? Do the clouds have subtle differences in their whiteness today? Have I ever seen anything as white as that? What am I smelling? Is the air damp and wet today? Or dry? What are all the sounds around me that I can hear?<\/em> Sounds are everywhere. <\/li><\/ul>\n\n\n\n
![\"\"](\"https:\/\/stephenshostek.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_4338-768x1024.jpg\")
<\/figure><\/div>\n\n\n\n- Pay attention to your skin sensations. If it\u2019s raining (as it so often does in my part of Oregon) feel the sensations of rain drops on your skin. Notice and feel the air moving over your skin or through your hair. What does the sunlight feel like today on your skin? Are you hands cold? <\/li><\/ul>\n\n\n\n
- Slow down and be present. How fascinated can you be with what you experience in the world outside of yourself? Be present with what you\u2019re experiencing. Stay interested, even fascinated by what you experience in your senses as you walk. Be warm toward yourself. <\/li><\/ul>\n\n\n\n
- Leave your phone in your pocket. Even if you see a beautiful flower and can\u2019t recall its name, resist the urge to look it up \u2013 soften and let that impulse pass. Instead, remind yourself that today\u2019s walk is an opportunity to get out of your head and simply appreciate the flower\u2019s colors, textures, shapes, and features. Enjoy it!<\/em> Let go of the urge to take a photo. <\/li><\/ul>\n\n\n\n
![\"\"](\"https:\/\/stephenshostek.com\/blog\/wp-content\/uploads\/2014\/03\/pink_tree_IMG_4377_fw-1024x194.jpg\")
<\/figure>\n\n\n\nWalking in the way I\u2019ve described \u2013 focused on what you experience from the world around you rather than being involved in your thoughts and ruminations, is a form of mindfulness practice. <\/p>\n\n\n\n
Thirty years ago mindfulness practice was viewed in our western culture with skepticism, but in the 21st century mindfulness has gone mainstream. It\u2019s now taught in public schools, mindfulness is taught by HMO\u2019s for its health benefits, and it\u2019s widely used in state-licensed therapies. Science has studied mindfulness meditation and experimental results have demonstrated a long list of benefits, including increased attention span, increased compassion, and empathy. It\u2019s been shown to be helpful for insomnia, and helpful in reducing worry and levels of stress-related hormones. Studies have shown it to strengthen the immune system. <\/p>\n\n\n\n
The Mindful Walk can help you to cultivate greater ability to be present with yourself and with what you\u2019re experiencing. And if you can be present with yourself, you\u2019re also more likely to be able to be present with others. We\u2019ve all had that experience of talking with a friend who\u2019s really not fully there with you \u2013 his attention seems to be somewhere else. She seems to be distracted by her own thoughts and worries. Mindfulness practices might help you to show up more as a friend. <\/p>\n\n\n\n
![\"\"](\"https:\/\/stephenshostek.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_E0084-owl-cropped-1024x917.jpg\")
<\/figure><\/div>\n\n\n\nSo, go for a walk. Take a hike!<\/em> And while you\u2019re out there be sure to smell the roses, see the trees and hear the birds \u2013 or is that a squirrel\u2019s call?<\/em> Get immersed in your senses and be present with yourself. Doing the mindful walk is sure to add something NEW to your day, and that alone might be a game changer during these \u201cstay-at-home\u201d times. Feel free to leave me a comment and share how it’s going.<\/p>\n\n\n\n
![\"\"](\"https:\/\/stephenshostek.com\/blog\/wp-content\/uploads\/2014\/03\/forest_path_2_fw1-1024x768.jpg\")
<\/figure><\/div>\n\n\n\nIf you\u2019re interested in reading more about the science of mindfulness practices, I can recommend a couple of resources. The benefits of mindfulness that I listed above are described more fully in these books and you’ll also find description of other mindfulness practices: <\/p>\n\n\n\n
- Hanson, R., & Mendius, M. (2009). Buddha\u2019s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom. [Kindle Edition]. Amazon.com <\/li>
- McEwan, B. S., (2002). The End of Stress As We Know It. [Kindle Edition]. Amazon.com<\/li><\/ul>\n\n\n\n
And if you\u2019re interested in a deeper read about the\nbodily processes that are involved in relaxation check out:<\/p>\n\n\n\n
- Ratey, John J. M.D. (2008). Spark [Kindle Edition]. New York: Little, Brown. <\/li>
- Porges, Stephen W. (2011). The Polyvagal Theory [Kindle Edition]. New York: W.W. Norton.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"
April 22, 2020 Portland is walking.\u00a0\u00a0 Everywhere I go around town I see people out for a stroll.\u00a0 And no wonder, we’re tired of staying home.\u00a0 The fresh air feels good, we need exercise, and we need to do something (anything!) different to break up the day during the pandemic restrictions.\u00a0 When you go for […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,3,8,2],"tags":[],"class_list":["post-368","post","type-post","status-publish","format-standard","hentry","category-mindfulness","category-neuroscience","category-practical-tips","category-well-being"],"_links":{"self":[{"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/posts\/368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/comments?post=368"}],"version-history":[{"count":11,"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/posts\/368\/revisions"}],"predecessor-version":[{"id":391,"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/posts\/368\/revisions\/391"}],"wp:attachment":[{"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/media?parent=368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/categories?post=368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stephenshostek.com\/blog\/wp-json\/wp\/v2\/tags?post=368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- Leave your phone in your pocket. Even if you see a beautiful flower and can\u2019t recall its name, resist the urge to look it up \u2013 soften and let that impulse pass. Instead, remind yourself that today\u2019s walk is an opportunity to get out of your head and simply appreciate the flower\u2019s colors, textures, shapes, and features. Enjoy it!<\/em> Let go of the urge to take a photo. <\/li><\/ul>\n\n\n\n
- Slow down and be present. How fascinated can you be with what you experience in the world outside of yourself? Be present with what you\u2019re experiencing. Stay interested, even fascinated by what you experience in your senses as you walk. Be warm toward yourself. <\/li><\/ul>\n\n\n\n
- Pay attention to your skin sensations. If it\u2019s raining (as it so often does in my part of Oregon) feel the sensations of rain drops on your skin. Notice and feel the air moving over your skin or through your hair. What does the sunlight feel like today on your skin? Are you hands cold? <\/li><\/ul>\n\n\n\n
- Ask yourself questions like: What am I seeing? How many shades of green do the trees have? Do the clouds have subtle differences in their whiteness today? Have I ever seen anything as white as that? What am I smelling? Is the air damp and wet today? Or dry? What are all the sounds around me that I can hear?<\/em> Sounds are everywhere. <\/li><\/ul>\n\n\n\n
- Your mind will continue to talk to you as you walk – that seems to be what minds do. Minds like to think their thoughts and go on mental journeys. It doesn\u2019t mean that you\u2019re doing it wrong or that somehow, you\u2019re \u201cbad.\u201d Minds just like to chatter on and on. So, when you find yourself caught up in your own thoughts, remind yourself that your wish is to experience the world around you and not to stay in your head. Do this in a friendly, gentle and warm way. Today I\u2019m going to get out of my head while I walk, and experience the world around me. <\/em>Be curious about what you can sense around you. And be friendly about it. <\/li><\/ul>\n\n\n\n
- Slow down and resolve to see, hear, smell and be touched by the world around you as you walk. Notice what\u2019s out there. There’s always something new. <\/li><\/ul>\n\n\n\n