YOGYAKARTA Mindful walking means a fully conscious way, which is a simple strategy to gain a positive mood. A study found, mindful walking in nature or urban environment improved sleep quality, as well as mood. This means that even if you live in a densely urban area, it does not rule out the possibility of grounding with a mindful walking strategy. According to certified psychiatrist Marlynn Wei, MD., JD., walking with great care reduces stress, anxiety, increases cognition, and can even reduce lower back pain and chronic pain.
Add Wei as reported by Psychology Today, Monday, May 15, the mindful walking process focuses on sensory experiences when walking and calming the body and mind. Here's a mindful walking method that can be included in your daily routine.
Because it requires full attention, you can temporarily ignore electronic mail or social media notifications. Find time that doesn't interfere with your busy life, but it's important to stay focused. It's important to remember, Wei's advice, training vigilance with mindful walking only takes 1-2 minutes a day. It doesn't take long to have a positive impact.
As explained above, because you need to focus, leave the annoyance and focus attention on your walking experience. You may be tempted to open your device or answer the current call. But try walking for a few minutes without accessing your device. This digital detox time, helps increase your focus, concentration, and attention.
When you walk, focus attention on the five senses. Starting from the sense of smell, vision, hearing, touch, and taste.
Another way is to focus on what the body feels when walking. How does it feel like your feet touch the ground or when you cross the stairs until the road decreases and climbs. The sensation of your knee or hip joints, need to be considered with full awareness. Or you feel how your arms sway forward and back following the body's torso.
Rhythmous yoga breathing while walking is another form of walking with great attention. This caring walking version combines breathing with your steps. Because breathing exercise should not be painful, then treat it if you feel uncomfortable or feel pain in certain parts of the body.
Wei recommends two breathings when you are mindful walking. First, breathing 4-7-8, which is four steps inhalation, seven steps in breath, and eight steps in breath. Repeat this method several times to reduce stress and anxiety.
The second recommendation is 'persegi' breathing. Carried out with four steps of breath, four steps of breath, four steps of breath, four steps of breath, and four steps of breath.
Mindful walking can be started by taking advantage of a few minutes a day. Most importantly, don't take time but need to commit to do it every day. You are also free to choose the road route, either indoors or outdoors.
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