“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally." Jon Kabat-Zinn, Ph.D, author of Wherever You Go, There You Are.

"The courses offered by Stress Reduction at Work provide the tools all of us can use for coping with the stress, strain, and busy-ness of modern life." John Wilson, meditation teacher and author of Change Your Mind and A Deeper Beauty.



Step By Step: Mindful Walking

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.

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