Tuesday’s Tiny Tip: Try a Mindful Walk

What is a mindful walk, you say? It’s just like a regular walk, but instead of ruminating on whatever’s going on inside your head, you tune into the sights, sounds and feelings around you. Leaves blowing in the wind, birds chirping in the trees, the crisp almost-spring air on your skin.

The Greater Good Science Center at U.C. Berkeley — which produces an excellent podcast about cultivating happiness — calls this mindful approach to walking an “Awe walk.”

Even if you don’t reach the level of awe, though, a mindful walk can still ease stress and give your brain a break.

But what if, like me, you start out on a mindful walk, noticing the birds and the trees, and before you know it, you’re deep in thought over some problem or issue or impending deadline, and the whole mindfulness thing vanishes.

In those instances, it might be helpful to give yourself an “assignment.” Challenge yourself, for example, to notice five red things before the end of the block. On the next block, look for three yellow things (or whatever). Count how many people you see wearing hats or brightly colored overcoats. The idea is to focus your mind on what’s immediately present rather than becoming lost in thought.

This is an especially good approach to walking in very familiar areas. Is there something about your block or neighborhood you could see anew?

I try to practice mindful walking when I go to the bank, which is right on the corner. It’s not far, but I can easily walk the whole way without even noticing my feet are moving. I’ve seen the trees on my street a million times, but with mindfulness, they look even more majestic and beautiful.

Where focus goes, energy flows.