Written by: Caitlin Alfonso, LMSW
When asked to picture mindfulness, the image that often comes to mind is of a person sitting still and not moving. This can be discouraging for people who describe themselves as “fidgeters” and struggle with staying still for periods of time. However, mindfulness can be done while in movement.
As the name implies, mindful movement is the practice of connecting mindfulness, or the act of bringing intentional awareness to the present moment, with physical movement. There are many mindful movement areas, however a basic starting point is mindful walking.
Depending on individual abilities, some people may move by use of their legs and others may move with the support of assistive devices. Nonetheless, people transition from multiple places throughout their day. People move from their rooms to the restrooms, from parking lots to the insides of shopping malls, and from bus stops through school hallways. We are always in transition. However, our minds are sometimes so active that we don’t even realize it. These periods of time are just a complete blur.
However, mindful walking can allow us to take that time back, slow down and be present. A great technique to engage when walking is to mindfully incorporate your five senses. See the questions below that can guide you on your future walk.
Sight
What do you see? Take note of the way the clouds in the sky look or the plants along the ground by your feet. Do you notice the cars driving by and do you see the streetlights changing colors? Do you see any birds taking flight or dogs being walked nearby? Do you see people? Name the things you see.
Touch
How does your walk feel against your skin? Is it a mild spring day? Do you relish in a patch of shade, as you seek refuge from the sun’s intense rays? Is the air damp, with the dance of rain drops tapping gently onto your bare skin? Is the air conditioning cold inside the building? Do you feel your clothing as they move with your body? Label the sensations you feel.
Hearing
What do you hear? Do you hear the chatter of people around you or the sound of traffic speeding by? Do you hear dogs barking as you walk by their fence, or the sound of children laughing at the corner park? Close your eyes and listen to the world around you.
Smell
Can you smell fresh cut grass or blooming flowers? Can you smell freshly baked bread as you walk through the grocery store, or the smell of brewed coffee when you pass the coffee shop? Do you smell disinfectant as you walk by the janitor wiping off lunch tables? Identify the smells around you.
Taste
What do you taste? Can you taste the remnants of your lip gloss when you lick your lips? Can you taste the raindrops as they splash on your face? Name one thing you can taste in the moment.
Next time you go for a walk, whether it’s a walk around your neighborhood or the walk between your 5th and 6th period classes, see if you can practice some mindful walking. First make the conscious decision to be present and focus on just your surroundings. Then, simply take a deep breath and become curious about what you see, feel, hear, smell and taste. Most importantly, enjoy your walk!
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Caitlin Alfonso is a lover of coffee, reading, traveling and her dog, Remy. She is a Licensed Master Social Worker and owner of Acornic Consulting, LLC.