“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thich Nhat Hanh

Take a few minutes and think about walking and the way in which you do this. Before you complete this exercise ask yourself some of the following questions:

  • How do I walk? Do I walk fast or slow? Is it hard or easy for me?
  • Do I take my time or do I rush? How do my feet meet the ground?
  • What is my posture? Am I slumped or straight? How do I hold myself?
  • How do I feel when I walk? What is my mood? Does my mood affect the way I walk?

It’s important to take note of how we do activities such as walking so that we can adapt them to become more mindful. This boosts our overall morale and sense of wellbeing, allowing us to be self-aware and more attentive to our body. Try this exercise regularly until it becomes something you do regularly. You will feel better as a result.

Please play the Mindful Walking File now. Allow six to seven minutes for this exercise.

Diary Questions: Please answer these questions in the ‘Take Notes’ Section.

  • What was it like to bring attention to your walking?
  • What aspect of walking did you notice most?
  • Did you become more aware of your body weight or more aware of your surroundings, or both?

Assignment: Practice mindful walking once a day for ten minutes or more if you can.  Do both the body scan and mindful walking for seven days, before starting lesson three.

To proceed to the next lesson please click on the link below or on the top of the page.