Mindful Walking

Group Mindfulness

Experience

Introduction to Group:

"Welcome everyone. Today we will engage in a Mindful Walking exercise. This practice helps us bring our full attention to the physical experience of walking. It’s a great way to connect with our bodies and the environment, while also providing an opportunity to ground ourselves in the present moment. Let’s prepare to walk mindfully."

Instructions for Leading the Group:

  1. Choose Your Space: "Please find a space where you can walk back and forth comfortably. This could be indoors or outdoors. Ensure the path you choose is clear of obstacles."

  2. Start Position: "Stand at the starting point of your walk. Place your feet firmly on the ground, hip-width apart. Allow your arms to hang naturally by your sides."

  3. Focus on Posture: "As you stand here, straighten your spine, but keep it natural, not stiff. Let your shoulders relax and slightly tuck your chin to align your head with your spine."

  4. Close Your Eyes Briefly: "Close your eyes for a moment. Take a deep breath in and a slow breath out. Feel the weight of your body pressing down into your feet and the sensation of the ground beneath you."

  5. Open Your Eyes and Begin Walking: "Gently open your eyes. Begin to walk at a slower pace than usual, placing deliberate attention on the movement of your legs and feet. Notice the lift of your foot, the swing of your leg, and the gentle placement of your foot back down on the ground."

  6. Engage Your Senses: "As you walk, expand your awareness to include your surroundings. Notice the temperature of the air, any sounds that are present, and the quality of the light. If you’re outside, observe the smells around you or the feeling of the breeze on your skin."

  7. Mindful Breathing: "Coordinate your breathing with your steps. For example, inhale for three steps and exhale for three steps. Let this rhythm guide you and help maintain a focused calm."

  8. Pause and Reflect: "After a few minutes, stop your walk. Stand still and close your eyes again. Take a few deep breaths, reflecting on the experience of walking mindfully."

  9. Discussion (optional): "If you’re comfortable, share your experience with the group. Discuss any sensations, thoughts, or feelings that arose during the walk."

  10. Conclude the Exercise: "Let’s take one more deep breath together, and as you exhale, open your eyes if they were closed, and slowly bring your attention back to the group."

    "Thank you for participating in this Mindful Walking exercise. I hope it has helped you feel more present and connected to your body and surroundings. Remember, this practice can be incorporated into any walk, whether you’re moving between tasks or simply taking a stroll."

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