How to make your morning walk a mindful one

This is the season for giving thanks. But when you’re distracted by the holiday hoopla, it’s common for this time of year to evoke more stress than joy.

And although there may be no way of getting around holiday-related obligations, mindfulness techniques can help manage the anxiety associated with them, and even help generate a greater sense of gratitude and happiness along the way.

The goal of mindfulness is to be more present. Achieving this state can be challenging any time of year, and especially during a hectic holiday season. However, like any skill worth strengthening, you get better with daily practice.

Though it may seem difficult to carve out personal time when your schedule is so busy, prioritizing self-care practices such as exercising or enjoying alone time is crucial for managing stress and promoting better mental health.

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To become more present, start by trying a mindfulness walk. Walking already provides a bevy of benefits, such as reducing blood pressure and heart rate, helping to maintain a healthy body weight, improving cardiovascular fitness, strengthening bones, and improving energy levels. When combined with meditative practices such as mindfulness, your brain has an opportunity to grow more powerful along with your body, to form a better functioning, healthier system.

The act of walking is so intrinsic that it’s common absentmindedly move from point A to B. But inasmuch as the art of mindfulness is rooted in embracing the present moment, spend this special time bringing awareness to your surroundings and to the sensations it creates for your body and mind.

Notice the depth of each breath, the way the sun feels on your face and the sound of leaves crunching under your feet.

Ideally, a mindfulness walk is best enjoyed in a peaceful setting. If your environment is a busier city location, use disturbances such as a loud bus or a barking dog to make yourself more aware of your surroundings. Let these sounds ground you in the moment as you focus on the humming chatter of a passing crowd of people or the shadow a car casts on the sidewalk.

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Regardless of where you walk, it’s natural for your mind to wander while practicing this form of meditation. Rather than fight intrusive thoughts, allow them to enter, then guide your mind back to the present. For best results, aim for a daily mindful walk that’s at least 15 minutes long.

When on your walk, silence your phone, as it has a way of taking us completely out of the moment.

Other ways to build mindfulness skills throughout your day include:

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. Learn more about her virtual training program at ashleyblakefitness.com.