events like the loss of a family member, divorce or financial loss. While practicing mindful walking, there is a reconnection to the natural rhythm of life.” Meditative walking calms the amygdala, the portion of the


brain that can become hyper-reactive from trauma and keep us in the loop of anxiety. Introduced to meditative walking by a spiritual teacher, Carolyn Sinclair, in Houston, found deep heal- ing from depression aſter a devastating divorce. “Even though I knew tai chi, qigong and sitting meditation, I couldn’t liſt my head off the pillow, couldn’t sleep and wasn’t eating,” says Sin- clair, who relinquished all medications aſter six months of taking mindful steps. Today, she blogs at Walking-Meditation.com and attributes her capacity to feel joy and her improved emotional resilience to the practice. “We cannot stay in sitting medita- tion all day long, and life will always throw us a curve ball,” she says. “Walking meditation allows us to be in the world, but not attached to the chaos and drama. Tis form of meditation helps train the mind to reside in the present moment during our everyday activities.”


Resetting Body and Soul


Going for a mindful walk can cultivate sensory nuance, espe- cially to changing angles of sunlight and the dance of turning seasons. Psychologist Hugh O’Donovan, in Cork, Ireland, the author of Mindful Walking: Walk Your Way to Mental and Physical Well-Being, says, “Te body is a powerful instrument


of connection. It appears too simple, but this is a necessary aspect of mindful walking for the beginner right through to the more experienced practitioner. It is in this slowing down that you begin to notice.” In 2015, he traversed the entire length of his native country and was reminded, he says, that “In this mindful walking space, the world can come alive at every sen- sory level. You can see the colors, the textures, the contrasts, the shade, the magic.” Gevers concurs, “Tere is a major difference in just walking


for exercise and deep walking. When you do mindful walking, you open your senses to the world around you. What do you smell, hear and feel?”


Buddha Steps


Mindful walking begins with communing with each step, heel-to- toe, on Mother Earth. “Te beauty of walking meditation is that once it becomes a habit, we can bring it everywhere, naturally,” emphasizes Sinclair. O’Donovan, whose mantra is, “Show up, slow down and


notice”, inspires us all when he says, “You might think, ‘I’ve seen grass a million times; I know grass,’ but this limits the possibility to know in a deeper way. Grass is not just grass when you walk mindfully.”


Marlaina Donato is a composer and body-mind-spirit author. Connect at AutumnEmbersMusic.com.


Tips on Meditative Walking From Carolyn Sinclair:


n Find a safe, quiet place to walk. A park, your yard, in nature is best, but you can even choose a mall before the stores open.


n Set aside a specific amount of time to walk and start with 10- or 15-minute increments.


n Wear shoes and set your gaze about 12 to 15 feet angled to- ward the ground in front of you. Relax. Keep arms and shoulders loose; head and neck in alignment.


n Observe the smell of the earth, flowers and trees. Feel the moisture in the air and how it effects your skin; recognize the temperature. Notice how you maintain balance as you walk; how a rock and uneven surfaces feel underfoot.


n Notice any tension without trying to change it—just observe and avoid analyzing, comparing or editing.


n Experience the sensation of feeling the soles of the feet as each foot touches the ground. One shouldn’t be fooled by its simplicity. Te mind will always wander; consequently, it’s not necessary to try to stop the mind from thinking. All that is needed is to bring attention back to feeling the soles of the feet, again and again. Tey contain energy meridian lines and


acupuncture and chakra points that communicate energetically to every cell and every organ of the body.


n Avoid headphones or music whenever possible. With mind- fulness, you will be tapping into the music of your sole/soul and experience peace and tranquility.


n If you don’t have time to go out, practice in the living room, going slowly in a clockwise direction, or walk down a hallway in your home or office.


n Something miraculous happens when we bring our awareness to the feet. Tis is one of the deepest secrets of the Buddha. Bring your awareness to the soles of your feet when grocery shopping or when you are standing in line at the bank. Always bring your awareness to the soles of your feet, even when sitting at a desk or waiting in the doctor’s office.


From Reino Gevers:


n Start with a short 10- to 15-minute walk and do it every day of every week. You will soon begin to notice the positive effects on body and mind. If you put yourself under pressure by wanting to do too much too soon, you will inevitably fail and get frustrated. It’s a small change in one’s daily habit that has an enormous positive impact.


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