I’m someone who rushes through life. I never walk slowly—always speeding to my destination—and I don’t have the patience to sit still and try meditation.
Saying this, I would like to find a way to relax. So, I looked for alternatives to seated meditation and came across mindful walking as an option.
According to Dora Kamau, a teacher at mindfulness and meditation app Headspace, mindful walks can reduce stress, calm the nervous system, and boost mood.
And doing those walks in nature can further reduce stress and anxiety.
“Nature is not limited to forests or mountains,” says Kamau. “It can be a local park, a tree-lined street, or even a rooftop garden. What matters most is stepping outside and making contact with your environment.”
My mindful walking routine
Kamau suggested that I try doing mindful walks at the same time every day, so I opted for a mid-morning stroll. She also gave me pointers on how to practice mindfulness during each walk.
“The goal isn’t to clear the mind but to notice, to become present to your surroundings and your inner landscape,” she explains.
“This kind of presence is the heart of mindfulness, whether you’re sitting or walking.”
With this in mind, I set out to do a mindful walk at least five times a week, lasting for around 20 minutes.
Each time, I chose a different location and walked slowly, appreciating my surroundings and trying to let go of external pressures.
My mindful walking results
At first, being mindful didn’t come easy for me as I struggled to forget about looming deadlines.
But after a few days, I began to relax more and started to look forward to these sessions, as they marked a part of my day that was truly stress-free.
Two weeks on, I might not walk mindfully every day anymore, but I have learned to add 10 or 20 minutes of mindfulness to any walk I might take.
The result? I feel happier and more relaxed—it’s also given me a great opportunity to explore my local walking routes.
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