Walking and Eating Mindfully to Nourish Body and Soul
(and have fun!)
What is mindful walking? Let me ask you this: when you are walking, how often are you distracted by a phone, iPod, or any other chatter that can take up residence in your head? Probably pretty often, huh? Even when we aren’t “plugged in” to something, we can so naturally “tune out” from our natural surroundings and really miss out on the experience of mindful walking (or you can trip on a slope on the sidewalk, as I tend to do when I’m not being mindful). Mindfulness of many different forms (eating, breathing, walking, yoga practice, even mindful DRIVING!) is proven to help us reduce stress, manage anxiety, be more present, and fully enjoy and invest in our daily living experience. Another benefit of mindful walking is that it can help us connect with our environments and with each other.
Here’s a simple mindful walking exercise as taken from Thich Nhat Hahn’s book Peace is Every Step: The Path of Mindfulness in Everyday Life (Bantam, 1992), which provides exercises to incorporate mindfulness into activities you already do every day! (Remember: there is no “wrong” way to practice mindfulness. A major component of mindfulness is non-judgment. If you notice your mind wandering or losing focus, try to just gently invite it to come back to the present moment).
- First, set your intention to walk mindfully. Take a few deep breaths, and just acknowledge that during your walk you will try to be aware of your environment and your internal state (i.e., thoughts, feelings, sensations). There are no set rules for this walk, and it can be done in any location.
- As you begin to walk, first notice the sensation of your feet hitting the ground. Notice the process of moving your legs. What muscles tense or relax as you move? Notice where you are stepping, the quality of each step (i.e., are you stepping hard or lightly onto the ground), and the feel of the ground beneath your feet or shoes.
- Expand your awareness to notice your surroundings. As you walk, what do you see, smell, hear, taste, and feel? How does the air feel on your skin? What do you notice around you?
- Expand your awareness so that you remain aware of the sensation of walking and the external environment while you also become aware of your internal experiences, such as your thoughts and emotions.
- As you complete your walk, congratulate yourself for your intention to practice mindful walking, no matter how many times your mind was pulled away from the walk, or how “well” you thought your practice went today. Just notice that the intention to be mindful is the key to practice, and pat yourself on the back.
- If at any point during your walk you notice your mind wandering to the past or the future, or being pulled away from the walk, just gently acknowledge that your mind has wandered and bring yourself back to the present moment and the walk. Remember that being pulled away and coming back is the key to mindfulness practice — no one has perfect focus.
Join Us this Saturday, July 27th from 9am-1pm for a Mindful Walking and Eating Excursion Through Denver’s Beautiful Parks!!
I’m so excited to be partnering with Jonathon Stalls, founder of Walk2Connect for an extravaganza of mindful walking, eating, and connection this Saturday, July 27th at 9am. Walk2Connect is ‘ a Colorado based social enterprise dedicated to taking individuals and groups on single and multi-day walking trips, instilling on-foot personal / communal connection and supporting improved walkability throughout our neighborhoods.’
Kate Daigle Counseling and Walk2Connect will bring their expertise together for a joint outing through Cheesman Park and City Park. Jonathon and Kate will facilitate a journey of connection, renewal, presence, and openness as we explore “Getting Into Your Body” mindfully, experientially, authentically. We will practice walking mindfulness as we explore the parks of Denver, and we will end with mindful lunch. This will be a really FUN, casual, invigorating way to learn more about mindfulness, empower your body, make new friends, and explore our beautiful city of Denver!
For more information, call Kate at 720-340-1443 or sign up at Reflective Walkabout: Get Into Your Body! Spaces are LIMITED, so reserve yours TODAY!!
(PS: this is only one of MANY walks that Jonathon facilitates through Denver and Colorado. Check out his website for more info!)
Curious about more ways to practice mindfulness? Check out Kate’s blog post about finding peace amidst a chattering mind (we can all relate to that!)
Want To Practice Mindful Eating? Join Us!!
Kate Daigle, MA, NCC, LPC is facilitating a FUN monthly group, Denver’s Mindful Eating and Mindfulness in the Park Group! Next group is Friday, August 2nd at 11:30am (held the first Friday of every month, only $5), we’ll meet in beautiful City Park in Denver, Colorado and join together to have some fun with mindful eating! We’ll begin by taking a short walk around the park, getting into our breath and our bodies. We’ll have a picnic and practice some of the mindful eating exercises listed above and MORE! This casual group is inspired by a need for a community of like-minded folks who desire to create a healthy and healing mind-body connection and truly appreciate the act of eating. We’ll incorporate all of our senses in enriching this experience! More info and SIGN UP!: Mindful Eating Group
Attention Denver Area Health Professionals!!
The Rocky Mountain Association for Contextual and Behavioral Sciences (ACBS) is hosting their Inaugural Regional Conference this September 20-21, 2013! ACBS is an organization closely linked with Acceptance and Commitment Therapy (and other 3rd wave behavioral psychotherapies), dedicated to the development of useful basic scientific principles, applied theories and the advancement of therapeutic approaches based on such scientific knowledge. – See more and register for this exciting conference at: http://www.acbscolorado.org/. Keynote speakers include Joanne Steinwachs, LCSW and Michael Twohig, PhD and the conference will have many workshops teaching concepts such as how to utilize ACT principles with couples, and speciality populations.
Kate Daigle, MA, LPC will be presenting a 90 minute workshop entitled: “Embracing Our Bodies, Allowing Our Experience: An Acceptance and Commitment Therapy Approach to Treating Disordered Eating and Body Image Issues”.
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