Shift Your Perspective with a Brief Walk
Learning to use our attention while moving is a great way to benefit our mind and body. In fact, many people find that adding movement to a focused practice allows them to shift their perspective more quickly. That’s because taking a walk is therapeutic all by itself. It helps release endorphins that decrease stress and improve heart health and circulation. Pair this with a grateful state of mind, and you’re likely to finish a walk with a different perspective – especially if you’re experiencing a difficult situation, a challenging assignment, or a complex problem.
Let’s explore a practice that can be done either inside or out. If you’re doing it inside, consider making it part of your routine, such as walking to or from your break or to or from lunch. Anytime you transition physically from one place to another is a great time to practice.
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Here are a few tips to get the most from your walk:
Before you begin, you may want to decide your path or set a timer to remind you when you’re about halfway through your appointed time for the walk. This eliminates the need to keep checking your watch and allows you to be in the moment truly.
As you begin your first few steps, take a few slow and even breaths, breathing in and out slowly and deliberately. Notice the length of your breath as you take these first few breaths. You may find that, at first, your breath is a little fast and shallow. Don’t be alarmed. Keep breathing at your own pace until your breath settles into a natural flow.
As your breath settles in, notice where you might be holding tension. This might be in your shoulders or neck or even in your abdomen. Regardless of where you notice this tension, take just a moment to imagine your breath flowing to that location and releasing that tension.
Next, notice your environment. What do you see? What do you hear? Are there specific aromas you can detect? Like the smell of cut grass or something delicious like baking bread.
As you walk, use your awareness like a camera, scanning your environment and imagining that you’re recording your total experience.
When you find a pace that works for you, bring something you are grateful for to mind. If you need a little prompting, here are some thoughts for you:
I am grateful for three things I hear or smell.
I am grateful for three things I see.
I am grateful for these three friends.
I am grateful for these three colleagues.
On your return from your walk, take a moment to notice how you feel. Compare how you feel now to how you felt before you began.
Most people see a big difference and sometimes wonder why they felt so troubled before they began. That’s the power of stepping away and gaining perspective – and proof that sometimes we need to take a few minutes to renew and refocus, saving us time in the long run.