There are only so many moments in a day — but so many of our moments are devoted to the busyness of doing that it’s hard sometimes for us to remember how to “be.” We are so busy getting things done, in fact, that it’s almost as if we could be called “human doings” rather than human beings.

But not all of our moments are moments of doing. Throughout the day there are many routine moments — often of transition from one activity to the next — in which nothing in particular is happening. Walking, a routine activity most of us have to do each day, is a perfect time to cultivate being mindful and to re-ignite the wakefulness and presence that is always available to us.

Mindful walking involves simply noticing the physical sensations of your body as you walk. We don’t need to walk in any formal way, the way that is sometimes done on a meditation retreat. You can simply walk at a natural pace — but notice the sensations of walking as you do it. As you walk, place your primary focus on your body as it moves. Be aware of each foot lifting and stepping on the ground, be aware of the muscles that are involved in that process, be aware of your arms swinging to and fro, be aware of the air on your skin, be aware of your pace, your stride, your breath, the hips rotating up and down, and so on.

The more moments of your day you can reclaim by being mindful, the more mindfulness will seep out into the rest of your day. A few moments of mindful walking can add more space to your day, make you more present, and reduce the buildup of stress that frequently happens when we are busy.

Once I was on a bus, on my way to a meeting. I had been rushing to get things done all morning and had lost my presence of mind a bit. I was feeling stressed out. My chest was tight and my breathing was strained. I tried focusing on my breath, hoping to soften and ease it, but there were two dozen screaming school children on the bus and I had no luck just letting things be. By the time I got off the bus, I was having a full blown anxiety attack. But I had a secret weapon. I had three blocks to walk to the meeting. Now, in the fresh air of the street, I began walking mindfully. I let my tight chest and anxiety just be there. I didn't try changing it — I just focused on my walking. Five minutes later, when I reached the cafe where the meeting was, I was feeling completely relaxed and anxiety-free.

You can do mindful walking at any time. When walking down the hall to go from one office to another. On your lunch hour as you make your way to your favorite sandwich place. Walking to your car or to the bus before and after work. Walking to the corner store to get a carton of milk. Or walking to the bathroom to brush your teeth at night. Since walking is all that is happening, it’s a great time to be mindful.

But please, do yourself a favor and turn off your cell phone.

Bill Scheinman

info@stressreductionatwork.com
(415) 820-1533