Mindful Walking - Guided Mindful Walk

This episode guides you on your mindful walk. You can pause at any point and move between the sections.

Timestamps

• 00:00 – Preparing to leave for your mindful walk (5 mins)
• 05:00 – Connecting to your senses before you set out (1.30 mins)
• 06:32 – Setting out for your walk, connecting to your breath and your body (5.28 mins)
• 12:00 – Connecting to what you can see (2.12 mins)
• 14:12 – Connecting to your environment through your body (1.43 mins)
• 15:55 – Connecting to sound (1.07 mins)
• 17:02 – Connecting to the Present Moment – Experiencing Mindfulness (2.33 mins)
• 19:35 – Summary and making mindful walking part of your life (2.07 mins)
• 21:42 – Ending your walk (2.07 mins)
• 27:04 – End

Using this recording

You can pause or repeat any section. I suggest you try the walk in the order of recording for the first time, as I introduce the awareness and connection activities in a specific order. When you are familiar with the recording, you can use it however you wish. You can also do individual sections or a part of the episode if you only have a short time.

Guidance on mindful walking

Make sure you are safe on your walk. Don't walk in places where you need to navigate or avoid traffic or other potential problems.

About mindful walking

Mindfulness is the undistracted awareness of the experience in the present moment. Mindfulness practices, like walking meditation and mindful walking, are designed to enhance your connection to the present moment. Mindful walking is similar to walking meditation.

Where to walk

If you can, walk in or near nature, whether it's a park, gardens, streets with trees, or, if possible, the countryside.

When to walk

A mindful walk doesn't need to be an addition to your daily life. You may not need to find extra time to do it. Many of us walk regularly to work, school, to visit someone, to the shops, and so on. Regular walks can become mind-wandering sessions. Listening to this recording can turn a mind-wandering session into a helpful mindfulness practice.

You can use the timestamps at the top of these notes to play various parts of the walk in any order you wish.

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