Welcome to a world that is busy and always moving. We run from work, to appointments and get caught between quickly walking the dog, to our household to then
meeting with friends. We are always on the move in an ever-changing world. We want to watch the latest Netflix Series, which we end up finishing in one evening while doom-scrolling on our phones.
When we go on a walk, we listen to a music, talk to a friend or simply scroll through our apps. In a few years we have unlearned how to be bored, technology has taken control of our lives, and we
have become addicted to information. We need it fast, we need it immediately, we are scared of missing out. But what are we really missing out on? We have unlearned to differentiate between what
is really important and what is simply a fix to our addiction.
We don't want to admit to ourselves that we have an addiction. But sadly, we can also become addicted to our phones, to technology. I have also fallen into this
trap. But there is a solution to this, a way out. And it starts by admitting that we have a problem and then taking steps into limiting our phone use in our daily lives. And this starts with a
mindful hike or a mindful walk.
What is a mindful walk?
A mindful walk is, simply put, a walk without unhealthy distractions. Now, I don't want to say "without a phone", because there can be some activities where you can actually use your phone in a healthy way. Scrolling on your apps and texting with people on the go, can be an unhealthy distraction and take away from our wanted experience.
A mindful walk is a time to be fully present and aware of your surroundings, slow down and take in all the different sensations you come across. The different
smells and sounds, the feeling underneath your feet and the texture of the things you touch. It is all about actively slowing down, taking in everything around you and paying attention to the act
of walking, the environment you walk through and your thoughts and feelings. In our busy world it is a time to take a break, take a breath and pause. This walk can be done anywhere, even in a
city. I would not recommend it as a start, because you might get easily distracted.
Why do I need a mindful walk?
We need a mindful walk to take a break. Let's be honest to ourselves, when was the last time you really took a break? Do you remember the last time you felt bored? What did you do afterward? Grabbed your phone, went on Social or put on a movie? Does this sound familiar? Trust me, I've been there. And yes, doing this for most equals as a good break. Especially when you don't usually get the time for it. As great as this break feels good for the body, for our mind this can be overstimulating. We might feel overwhelmed with the news, we compare ourselves to others, or maybe it triggers all kinds of other emotions that we carry around with us for the rest of our day. When was the last time you gave your mind a break? Everyone can do it, even parents. When you go on a walk with your kids so they can sleep, or maybe you can even take your kids on a mindful walk with you. It will not only feel like an adventure, it is some great quality time and your kids will most likely love the fact that they are getting your undivided attention, away from a phone.
A mindful walk comes in many shapes and sizes, especially in the beginning. Let’s not forget, that a phone addiction shares the same core as the usual addictions. We cannot live without it and have developed an automatism without making an active decision to reach for it. We simply do it and later maybe can't remember why we put on this show, why it's already 6pm or why we ended up on a website ordering a product from someone on Instagram who said it was good when all we wanted to do was check out bank account.
It is a skill that has to be relearned and a new habit that has to form first. It takes repetition and consistency in order to form into a healthy habit. Therefor, we need to take baby steps in the beginning and not go cold turkey right from the get-go. But how do we start?
Set an intention for the walk
The best way to start, in order to be successful, is to set an intention for the walk. That can look differently for everyone, depending on the stage you are in and
the life you are living. The only goals is, to look as little as possible at your phone and take in the world around you. The first thing that I did on my journey towards more mindfulness was to
get a second phone. This sounds ridiculous, doesn't it? Yes, I got a second phone, but I got the kind of phone I used during my teenage years. Today they call it "old-persons-phone" which I find
a bit insulting, considering that this phone set the milestone for our future, was indestructible and had one of the best games in the world on it - Snake! Unfortunate, they don't make them as
good anymore, and even phones from today still have an option to include apps on it. But I found one that was as basic as possible. I got a prepaid number and only gave it to the most important
people in my life. Now, when I go for a mindful walk, I exchange my smartphone with my keypad phone and start walking. This way I can still call for help and can be reached in case of an
emergency but do not have the opportunity to get distracted by things and messages that can wait.
Your intentions are what you make them. Here are some ideas of what you intentions can look like:
- Listen to a walking meditation.
- Actively listen to my playlist, audiobook or podcast.
- Find 5 animals, collect 6 different leaves or discover different smells.
- Walk slowly on purpose.
- Look up a few times during your walk.
- Take pictures of the things that you find beautiful.
- Focus on your breathing.
- Do a sensory walk. Touch, smell, taste (if you are going through a city) and listen to your environment.
- Engage and play with your kids or dog actively and with intention.
- Go to your favorite place and read or draw.
- Have a picnic date with yourself.
- Find an intention with your kids and go on an adventure.
- ....... .
There are so many ways and ideas on how you can do this walk. You can keep it incredibly simply, or find something to do that grounds you. Whatever you do, always keep in mind that the reason we are doing it, is to feel more connected to our surroundings, body and mind and to eliminate the noise. Keep it simple, keep it clean, and find some peace of mind. You will soon discover how beneficial these walks are for your mental health, connecting with your loved ones, being more present and silencing the noise around you or in your head. Let me know in comment how you felt and what you learned from a mindful walk.
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