Taking Life One Step at a Time With Mindful Walking: Can I Get A Connection

Okay, hear me out. I know how to walk. I’ve been doing it since I was about one year old. However, I’ve apparently been doing it wrong this whole time. At least, not in a way that truly helps my frazzled brain chill out. Let me rewind my thoughts for a bit.

A few months ago, I had one of those mornings. You know, the ones where your brain feels like a beehive and your to-do list keeps buzzing louder and louder? My phone was blowing up with notifications. I was juggling emails, content engagement, appointments, grocery lists, and a million random thoughts like, “Did I actually send that birthday card or just imagine I did?”

So I decided to take a walk to clear my head because it’s one of my favorite things to do when I am feeling overwhelmed. However, this time, I did something different. I left my phone and music player behind. Shocking, I know because I always take some device with me to either listen to podcast or music while I walk. At first, it felt weird like I was forgetting an arm or something. I found myself quite bored at first with no music to listen to for enjoyment. However, as I kept walking, I noticed little things such as the way the wind felt against my skin, how my feet felt as they pressed into the ground, the sound of birds chirping in the distance.

For the first time in a long time, I wasn’t walking to get anywhere or just to get in movement. I wasn’t walking for steps on my fitness tracker. I was just, well, walking and it felt so good. So let’s talk about it, because trust me, this simple little shift in how you walk might just be the reset your soul is craving.

So, What Is Mindful Walking Anyway?

I later found out there’s an actual name for what I was doing. It’s called mindful walking. At its core, mindful walking is about turning off autopilot and paying attention to the present moment as you move. Instead of walking while thinking about that awkward thing you said five years ago or mentally drafting tonight’s dinner menu, you anchor yourself in now. Think of it like this: walking becomes less about getting somewhere and more about being somewhere.

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"It’s like meditation, except you’re moving. And wearing shoes"

Basically, it’s walking on purpose, but not in a “burn 200 calories” kind of way. It’s about slowing down and paying attention to your body, your breath, and the world around you. You anchor yourself in the present moment. It’s like meditation, except you’re moving. And wearing shoes.

What Makes It Different?

So you may be wondering what makes mindful walking different from your usual stroll to the mailbox. There are a few key aspects that I learned about mindful walking that makes it different from your everyday normal walking. First you actually feel your feet. Each step connects you to the ground. You notice how your heel touches down, then your toes push off. I know that it sounds boring, but oddly enough it’ very calming.

Next you breathe with intention. I tried inhaling for three steps and exhaling for three. Suddenly, my breath wasn’t shallow or rushed. It felt spacious. Then you engage your senses. I noticed the smell of fresh-cut grass, the sound of leaves crunching under my feet (for some reason, my pops dislike that sound lol), even the warmth of the sunlight on my skin. It’s the simple stuff that I usually zoom right past.

Finally you gently redirect your brain. If you didn’t know, our minds tend to wander (mine usually go straight to wondering if I left the laundry in the washer). The trick is to notice it, then softly bring yourself back. No judgment. Always be kind to yourself. These are just a few of the aspects of mindful walking that I’ve personally observed. As you begin your journey you will note your own aspects as well.

Why Bother? Why It’s Actually Magical. The Beautiful Benefits of Mindful Walking

You might be wondering, “Okay, but how is this different from a regular walk?” Oh, friends, let me tell you the beautiful benefits of mindful walking. I’m not saying there aren’t benefits of regular walking, because there definitely are many benefits. Regular walking even shares some of the same benefits of mindful walking. However, I find the benefits of mindful walking to be a little more heightened. It’s just my perspective and personal experience.

Mindful walking reduces stress. You might say well, regular walking reduces stress as well and that is true in the long run. However, by focusing on the present, mindful walking calms your nervous system and eases anxiety. It’s like hitting the “pause” button on your overthinking brain. It helps to reduce stress immediately.

Mindful walking improves your mood, which is also another benefit of regular walking. However, if you are walking and listening to an intense podcast or an emotional song, it can have a major effect on your mood in a negative way. Studies show mindfulness practices, even in small doses, can lift your mood almost immediately. Combine that with movement, and you’ve got a natural feel-good recipe.

"Mindful walking deepens connections. It helps you reconnect, with yourself, with nature, with the simple act of being alive. "

Mindful walking deepens connections. It helps you reconnect, with yourself, with nature, with the simple act of being alive. This is a benefit of both regular walking and mindful walking. However, when I am walking and listening to music, I don’t find myself connecting with nature and my surroundings as much as I do when I am mindfully walking.

Mindful walking also enhances physical health. This is one of the benefits where I believe regular walking triumphs mindful walking because one is actually focusing on getting steps and movement in with regular walking, well at least I am. The physical perks of walking itself includes improved circulation, joint health, and a little cardiovascular boost.

How to Practice Mindful Walking (It’s Easier Than You Think!)

If you looking for a place to start, here’s my not-so-fancy “recipe” for mindful walking. You can always switch up to your liking:

Pick a path: I love walking in a park or quiet street, but honestly, even pacing in your living room works (I use this as a last resort if it’s raining outside).

Start small: I began with 5 minutes. No pressure to make it an epic hike. I’m at 45 minutes of mindful walking a day. I do 15 minutes in the morning and 30 minutes in the afternoon.

Stand still first: I take a deep breath and feel my feet grounded before I start. I also do a two minute stretch before I begin just to get my blood circulating.

Walk slowly (but not like a zombie): No need to overthink it. Just relax and move at a nature and steady pace.

Refocus when your mind drifts: Trust me, it will drift. Just smile at the thought and come back to your steps. Don’t be hard on yourself for allowing your mind to drift. It’s going to happen. It’s a nature part of us.

Optional: add an affirmation: If it helps, silently repeat a phrase like, “I am here” or “step by step” with each step. I love affirmations because I believe in the power of words. I just might do a future blog on my love for affirmations.

One Step at a Time

Mindful walking isn’t about getting it “right” or achieving some Zen master level of stillness. It’s about showing up for yourself in small, gentle ways, step by step, breath by breath. So the next time life feels like it’s moving too fast; remember, you don’t have to stop the world. You just have to slow down your feet.

Try it. You might be surprised at how much peace you can find in something as simple as walking. And if you’re curious, there’s a whole world of mindfulness practices out there waiting for you to explore.

I hope this blog has found you in good spirits and that you have enjoyed reading my thoughts on mindful walking. I have really enjoyed sharing my personal experiences with you and I truly look forward to sharing more. Please check back weekly for my latest blogs. Some will be on the personal side such as this one and some will be about spreading awareness, as I am about spreading awareness. Until next time.

-Daphne Oh

Kay Bea Presents

"Same World, Different Perspective