Stuck on a Loop? Take a Mindful Walk

Sometimes life happens - leaving you tackling the same thought loops and to-do lists, daily - as if stuck on repeat. It doesn't have to be that way, though. For a quick brain reset, take a Mindful Walk - preferably in nature. Read on, to find out how...

In an earlier post, we spoke about the importance of good posture in relation to the physical body - but how about the mind? How do we clear the mind of thought-loops and to-do lists, to allow us to de-stress and take solace during those rare moments of non-doing?

An excellent way to unwind and refresh, is to take a mindful walk. Preferably somewhere quiet and within nature such as a park, woodland, beach, or lakeside.

You needn't walk far either. Just ten minutes out in the fresh air, and away from the place where you do your most worrying should give your brain and lungs enough chance to register, that you are taking the necessary steps towards balancing and grounding the various bodily systems. Such systems include the cardiovascular, respiratory, nervous, and endocrine systems - all of which regulate the functioning of the body and mind.

Once in your chosen walking spot and away from the confines of routines and daily life, you'll probably already feel a sigh of relief wash over you, as you take a long deep breath in of that vital, life-giving energy we call oxygen. After which - see if you can go one step further towards relaxation and clarity, by using all five senses to tap into a more present state of awareness. Here's how...

How to Practice a Mindful Walk (using all five senses)

Walking and getting from A to B can become automatic from time to time. Meaning, we often rush around without paying attention to what's really going on outisde or within ourselves. Sometimes life can get in the way of self reflective and meditative practices, and many people find meditation in itself to be a tricky phenomenon to grasp. Which is unsurprising, really. Not everyone has the patience or desire to sit silently in the lotus position, for hours at a time.

Thankfully, meditation doesn't have to carry any stigmas, labels, or rulings. Just as there are many people in the world - there are different forms of meditation. Each boasting their own set of benefits to help relax the mind, body, and emotions. Some involve sitting; some let you lie down. Other forms of meditation are performed while standing or on the move. An example of which, is walking.

Not just any walk will do. Walking on auto-pilot, with earphones in, or while chatting with friends won't really cut it in this instance. Mindful walks are performed mindfully. Meaning, it's best to focus fully on what is happening around you in each moment. Of course, not every moment will be mindful. Especially not when first starting out. Sometimes you'll find yourself drifting between moments of heightened awareness and moments of distraction - forgetting the ins and outs of how and when you got where you are. Other times you might notice your mind's own narration. Regardless - there are lots of ways you can refocus your mind. Five of which we will look at below, using the five physical senses as a template.

1. Touch

Actively feel the ground beneath your shoes. Note the support underfoot as you take each step - the gravel, paving, grass; the hardness or softness of the floor. Consider the temperature of the air around you and the sensation of sun, rain, or breeze on your skin. Try to feel everything. Even clothes brushing against your body, and the sensation of oxygen entering via your nostrils - feel it travel down your throat and into your lungs. Witness what is happening as it happens, without applying labels or judgement.

2. Sound

Listen to the sounds in the distance and the sounds up close. Hear the sound of your breath, wind whistling through trees, birds singing their tunes. Listen to the whizz of insects buzzing and see if you can close your eyes while still sensing their movements. You can even allow yourself to take in the fleeting hum of cars and people in the distance - coming back to another sense any time you feel yourself getting distracted. Use your ears to listen to what's happening around you without attaching any kind of meaning. Simply observe.

3. Sight

Using your eyes, look around you. See the various objects with their shapes, colours, tones, and patterns. Notice the contrast of light against shade, and the various colour palettes that are present in nature. Again, try to avoid labels. For example, if you spot a tree - just let it be. Observe that tree in detail - the complexity of the bark and the direction of its branches; its colour, shape, height. Take a look at the individual veins within leaves and see if you can spot in which ways each leaf is unique.

5. Smell

Take long breaths in and out via your nostrils to take in the scents around you. Perhaps you notice the smell of wet soil after rainfall, or the smell of freshly cut grass. Maybe it's the smell of flowers, perfume, or laundry detergent emanating from your clothes. Or perhaps you simply notice the sensation of air flowing in and out of your lungs. Again, reserve judgement. Smells in this instance are neither pleasant nor unpleasant - they simply exist, and you are a witness.

6. Taste

Using your tongue, identify what you can taste. Perhaps it's food you'd eaten earlier, or the taste of toothpaste after brushing your teeth. Or maybe, you simply notice saliva and air on your tongue as you breathe in and out.

Don't sweat it

You needn't break a sweat trying to remember all the above points. Instead, you might prefer to revisit this article over time to help you stay refreshed. Or maybe you'd like to take a look at our previous article on how to perform a mindful posture check as a way to secure your foundations first.

If ever in doubt - simply go outside. Even if it's standing or walking in your own garden or yard - a kind of psychological reset button is still getting triggered. Then, if you're tapping into all five senses on top of that - you're already ahead of the game in terms of generating relaxation and clarity, and that's cool ;-)

Happy Resetting!

Catherine @ Meta Mind Muse