WALKING IN THE NEIGHBORHOOD

1. Set an intention – Before you start, take a deep breath and set a simple focus. ex. commit to noticing trees and/or listen to sounds.
2. Feel the ground – With each step, notice the connection between your foot and the earth.
3. Sync with breath – Inhale as you lift your foot, exhale as you place it down. Feel the natural rhythm emerge. Don’t force or fixate on it. Just breathe.
4. Engage your senses – In the beginning, it may help to focus on one sense.
5. Observe without judgment – If interfering thoughts arise, acknowledge them and let them float away as if on a river. Wave goodbye. Bring attention back to present surroundings.
6. Pause & reflect – How does your body feel when you connect to present moments? What shifted in your awareness?

On pilgrimage in Shikoku Japan 2023. Walking mindfully is a contemplative and medicinal practice.

Autopilot Rx: I walk when anxious. I walk to clear my mind, pump my heart, and fill my lungs with fresh air. I walk to build my awareness muscle and connection to “ordinary” neighborhood nature. A 5-minute loop around the block after receiving difficult news is powerful self-care.