Walking Rituals
Walking Rituals
Practices for paying attention.
For some of us the act of going for a walk or outing might be accompanied by feelings of self-shaming (it’s 8pm and I haven’t left the house today) or the need to self-optimize (gotta get those steps in!), but a daily outing can also be a chance to punctuate our day with stillness, reflection, or intentional togetherness.
Here are some ideas to create your own walking ritual to carve out protected space for a meaningful break in your day:
A noticing ritual
As you walk or roll, let your eyes wander widely. Look for objects or plants that are beautiful or unusual. Look for colors that are bright and textures that are pleasing. Look up and around instead of just straight ahead. What do your neighbors have on their balconies or on their window sills? Can you find things you’ve never noticed before? Is there art? Is there decay? Is there inspiration? Are there hidden things? A noticing walk can bring a new awareness or appreciation to the place where you are living or staying.
A body gratitude ritual
As you walk or roll, concentrate on the movement of your limbs and each of your senses in turn. Appreciate the vitality and luck that you have to move forward, to smell, to see, or whatever your body can do. Match the movement of your body with your breath for a moving meditation, and send kindness and gratitude to each of your body parts in turn, celebrating the joy it can bring you. Breathe deeply and move more slowly to activate your parasympathetic nervous system and counteract your body's production of stress hormones.
A nature appreciation ritual
As you walk or roll, concentrate on noticing the green things living around you: the kinds of trees, flowers, and weeds. The wild dandelion and purslane pushing up through cracks in the cement. What lessons do they hold about flexibility and resilience? What plants have been planted by neighbors or businesses? Do you know their names? What lessons do they hold about creating beautiful things to share with others? Notice the green spaces that might be neglected. Are there places in your immediate environment that need a little Tender Loving Care? Do you notice any insects or animals? Greet them (even if silently) as you would any other neighbor.
An active presence ritual with a loved one, colleague, or friend
As you walk or roll with another person, commit to being fully present in this moment. Really listen to what they say, and notice their emotional energy and body language. Ask follow up questions and reflect back what you hear. How can you show them appreciation and care by being present? Use this moment to appreciate their presence and the time they’ve committed to spend together with you. Decide as a couple or family to do this ritual on a regular basis, committing to leave behind phones and spend some quality time together.
For all of these rituals, we recommend leaving your phone at home or in your pocket.
What other kinds of outings do you take to create meaningful space in your day? Share with us in the comments below!
Notes from The Science of Wellbeing
Nature Immersion
Many studies have shown that immersing ourselves in greenery has a positive effect on short-term wellbeing by reducing stress hormones. For example, studies of the Japanese practice Shinrin-yoku (forest bathing) have demonstrated that intentional nature immersion that includes walking, breathing, or yoga can activate the parasympathetic nervous system, decreasing the presence of the stress hormones cortisol and adrenaline and signaling to our bodies and minds that it is safe to rest. Decreased stress hormone levels are associated with long-term benefits to the immune, cardiovascular, and respiratory systems.
It turns out that the quality of the time we spend in nature is also very important. We can connect to the natural world, even in very small doses, if we are attuned to the sensory experiences around us. Read more about nature connectedness.
Savoring/ Noticing
Savoring is the art of paying conscious attention to the experience of pleasure and other positive emotions. When we fully engage in an experience with all of our senses, like literally stopping to smell fresh lilacs on a walk through a park, it’s as if we are holding a magnifying glass over tiny good moments. Honing the skill of noticing and appreciating good moments is associated with increases in a sense of awe, gratitude, and physical pleasure.