Get a dose of perspective, boost your confidence, and practice gratitude with these meditative prompts.
Vocabulary
avid | /ˈavəd/ adj. having or showing a keen interest in or enthusiasm for something: Ex: …avid walker |
combat | / com bat / v. take action to reduce or prevent (something bad or undesirable): Ex: “…an effort to combat stress…” |
transition | /tranˈziSH(ə)n/ the process or a period of changing from one state or condition to another: Ex: "…students transition from one program to another" |
mindful | /ˈmīn(d)f(ə)l/ adj. focusing one's awareness on the present moment, especially as part of a therapeutic or meditative technique: Ex: "…tune in to your body and be mindful" |
route | /root/ n. a way or course is taken in getting from a starting point to a destination Ex: "...the most direct route is via Singapore" |
Comprehension Questions
What is an avid walker?
What are the benefits of a daily walk?
What should you consciously observe on your nature walk?
What can regular gratitude practice do to your body and mind?
What can a positive pump-up walk do?
Article
If you’re an avid walker, chances are you engage in the activity for cardiovascular health, calorie burn, and increased mobility. But you’re likely reaping the mental benefits as well, even if you don’t realize it. A daily walk is a great way to combat stress, boost your mood, and decompress after a long day.
During the pandemic when everyone was working from home, I encouraged private clients to break up their day by going on a transition walk after work before getting ready for their evening at home. Mentally, the benefits were astounding! One of my clients said she felt better after her transition walk than she did after a meditation class or a massage; another turned her transition walk into a reflection time in which she mentally listed off all of the things she was grateful for that day.
If you want to take a more mindful approach to walking, there are simple ways that you can turn a regular walk into a moving meditation and reap the mental and emotional benefits. The next time you head out for a walk, hit the treadmill, or even walk indoors around the house, try focusing on one of these prompts.
Nature walk
Getting outdoors for a walk is especially good for our mental and physical health. Making a conscious effort to pay attention to natural elements not only keeps a common route feeling fresh, but it can deliver a dose of perspective and help ground you. Consciously observing the trees, sun, clouds, pavement or dirt road or flowers brings you out of your own thoughts and into the possibilities of the world.
Gratitude walk
Research shows that a regular gratitude practice can improve your mood, combat stress, and help you sleep better — and it is good for your physical health, too.
Give yourself as little or as much time as you needed to complete the mental list. Have a walking meditation, enjoy the walk and movement, have your mind focused on positivity and gratitude. The longer you spend in this state of mind, the easier it would be to come home and actually see these qualities in your family and your job.
Try using your walking time to mentally practice gratitude and list the things that you’re grateful for that day. You may be surprised how much it shifts your mindset.
Pump-me-up walk
A positive pump-up walk serves as a confidence boost. Follow these steps:
Play one of your favorite songs that makes you feel empowered.
Talk to yourself as if you are outside looking in.
Focus on this during your walk and talk to yourself as if you are your own cheerleader.
Source: Stephanie Mansour, Nov. 10, 2021, 3:39 AM PST, https://www.today.com/health/3-walking-meditations-will-boost-your-mood-t238229