They not only help release stress through walking, but also teach self-control. And, let’s be honest, walking like this is much more interesting! Anna Pelikh, a psychologist at the Unbreakable Mental Recovery Center from the Masha Foundation, spoke about the features of mindfulness walks.
You’ve definitely heard the trendy word “mindfulness” now. But what does it mean? Quick reference: Mindfulness (translated from English, it literally means awareness) is a practice that involves focusing attention on the present moment, on one’s own feelings, thoughts, and emotions, without evaluation. Mindfulness practices help increase awareness, relieve stress, and enhance the ability to be present.
“Sometimes the best way to practice mindfulness is to choose an everyday action and perform it consciously, paying attention to everything that surrounds you here and now, instead of being absorbed in thoughts about the future or the past,” says Anna Pelikh, a psychologist at the Masha Foundation. “Mastering mindfulness skills means giving yourself a powerful tool for self-control and emotional self-regulation. Therefore, it is very important to learn this ourselves and teach it to children.”
Mindfulness can be practiced in any way you like; even a walk around the city can become a real healing tool if you learn to walk mindfully.
There are at least three different ways to walk down a city street on a beautiful summer day:
Method #.1:
Stuck in your own thoughts
Psychologists call this type of walk a “swamp of thoughts”. It’s when your body is moving, but at the same time, you’re thinking about a whole bunch of other things.
For example, you mentally count money, worry about exams, grades at school, think about a new project, or criticize yourself for past failures. You are consumed by stressful or anxious thoughts that pull you out of the present moment and prevent you from noticing what is happening around you.
Method #2:
Just head to your destination
This type of walk is called “Robot–Delivery”. During such a promenade, you are focused on moving to get to the right place. You move quickly, try not to miss the green light at crosswalks, dodge passersby when they are walking straight at you, and avoid eye contact and casual conversations with people. Your gaze is directed straight ahead, you hardly notice anything around you, your focus is on the final location, and how to get there. This is a kind of mode of action in which you are completely focused on achieving something, but do not feel life at that moment.
Method #3:
Walk consciously
Type of walk: “Slow Miracle” or “Mindfulness Walk”. So we come to the third type of walks–mindful walks. It’s when you notice the world around you, watch the leaves gently fall from the trees onto the sidewalk, notice the color of the grass, the flowers, the shape and style of the buildings you’re walking next to, what cars are driving by, feel the wind on your face, notice the color of the dress of the woman walking ahead. YOU ARE HERE. This is a “mode of being” when you are completely present in the present moment, noticing and feeling what is happening around you here and now.
“The third method looks simple, but in fact it is the most difficult. It must be studied, accustomed to walking consciously and gradually. Mindfulness walking requires concentration. Therefore, I advise you to start learning mindful walking now. By the way, this can and should be done together with children. After all, the learning exercises that I offer you are suitable for both adults and children. Start small—even 5 minutes of mindful walking will have an effect. Over time, this will become a pleasant habit that will teach you and your children to live life to the fullest, not on autopilot.”
Why should you practice mindful walking?
Mindfulness walks reduce stress before work and study, and develop creativity. You learn to see the extraordinary in the ordinary. You also improve concentration—helping you avoid distractions during work or lessons.
How to start?
Just 5–10 minutes a day is enough to help yourself and your child feel connected to the “here and now” moment. Here are some simple exercises to get you started:
Game “Find 5…”
On the way, try to notice (and invite your child to look for):
“What do I feel?”
While walking, periodically ask yourself and your child:
This is how we learn to listen to our bodies and emotions.
