Tag: Mindfulness

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Mindfulness

Mindful Walking: The Benefits of Going for a Walk in Nature

Introduction

Have you ever tried to clear your mind by stepping outside for a walk?  If so, you’ll know that stresses and distractions can make it difficult to clear that mind.  What can you do about it?  Many people find that using nature as their escape can be very helpful.  But there are some things worth considering before you venture out into the great outdoors.  This post will give you some tips on how to make your walk relaxing, rejuvenating and safe.

Before heading out

  • Plan your route.  Make sure your walking route lets you experience a natural landscape.  Examples include nature reserves, forest trails, coastal paths and riverbanks.  Each landscape has its own sensory benefits, such as a gentle breeze, birdsong or the sound of running water.  Experiment with the different settings to see what works best for you.
    For safety, choose well-trodden paths or even marked trails (such as a public footpath) to avoid getting lost or encountering hazardous terrain.  Be aware that even public footpaths can lead you into unpleasant or dangerous terrain, such as a path overrun with thorns or a field with a vicious bull.
  • Wear Appropriate Footwear: Choose comfortable, supportive shoes designed for walking or hiking.  I have joint hypermobility, so I wear a nice, strong pair of hiking boots with insoles, even for short walks.  Being physically comfortable helps your mood.
  • Check the Weather Forecast: Check the weather forecast and dress accordingly.  If necessary, wear layers for changing conditions.  You will likely be warmer during the walk than you were beforehand; I’ve headed out in a raincoat, hat and gloves before, only to end up sweaty and having to carry it all back.  On the other hand, I’ve been caught in a thunderstorm clad in nothing more than shorts and a t-shirt!
  • Take some essentials: Water, sunscreen and insect repellent can make a big difference.  For shorter walks, these might be overkill, but I’ve headed out several times for a “10 minute walk”, only to be still out there an hour later!  It is a good idea to take your phone with you, even though this can lead to unwanted interruptions; switch it to silent if you don’t want to be disturbed. 
    Don’t be tempted to doomscroll or phone people for a long chat during your walk!  The idea is to have your phone in case you need to speak to someone or use a map/route guide (for example, if you get hurt or lost).
  • Inform Someone: Let a friend or family member know you’re going out.  Ideally, tell them your planned route and expected return time. 
  • Bring Someone With You: Maybe ask someone like-minded to join you on the walk.  You can encourage each other to focus on the sights, sounds, feelings, smells and even on the tastes and textures of things like blackberries that you might forage.

During the walk

  • Walk at a Comfortable Pace: Maintain a steady, leisurely pace that feels comfortable, allowing your body to move without strain.  You want to get the benefits of exercise without injuring yourself.
  • Be Aware of Your Surroundings: Notice the colours, sounds, and scents of nature.  Focusing on such things as birdsong, flowers, trees, drifting clouds, a sunset or the sound of snow or fallen leaves crunching underfoot can create a very pleasant sensory experience.  Take deep breaths and fully engage your senses. 
    Awareness can also help keep you safe.  The weather forecast sometimes gets it wrong, animals (such as cows with calves) can appear unexpectedly and maps can be out of date.  Change your route or head back if things become precarious.
  • Stop every now and then: Although walking can be very good exercise, stopping to take in a nice view or enjoy the sounds of the wind rustling in the trees can be very calming.  You can focus on the feel of your feet against the ground and your own breathing.  By doing so, you’ll be practicing a very calming mindfulness exercise.
  • Take Slow, Deep Breaths: Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth to promote relaxation.
  • Visualize a Peaceful Place: While walking, imagine yourself in a serene setting, focusing on the feelings of calm and contentment that brings.
  • Limit Distractions: Keep your phone in your pocket or bag (unless you really need it for safety reasons) and focus on your surroundings or your thoughts to foster a sense of tranquillity.

After the Walk

  • Congratulate Yourself: it can be nice to appreciate the effort you went to, fostering a feeling of achievement.
  • Stretch: Perform gentle stretches to relieve tension in your muscles, particularly in your legs and feet.
  • Check for Injuries: Inspect your feet and body for any signs of discomfort or injury.
  • Rehydrate: Drink water to replenish fluids lost during the walk.
  • Rest and Recover: Allow yourself some downtime to relax and recover from the activity.
  • Reminisce and Reflect: think about the most enjoyable parts of the walk.  If you went out with a walking partner, relive the best parts together.

Now that you know the key components of a rejuvenating nature walk, you’re ready to step outside without worrying about the burdens of everyday life.  Incorporating these techniques into your walk can enhance your relaxation and enjoyment of the outdoors.

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Mindfulness

The “5 senses”, Proprioception and Mindfulness

Our 5 senses?

Common belief is that we have five primary senses: sight, hearing, taste, smell and touch. However, those five senses are only a fraction of our sensory capabilities. We actually possess several more senses, including vestibular (balance), interoception (awareness of internal body signals such as hunger or thirst) and proprioception, which will be explained below. These other senses contribute significantly to our understanding of ourselves and our environment. Nevertheless, the perception of “five senses” persists, mostly due to cultural simplicity and educational traditions.

Exploring our other senses reveals a more intricate and fascinating interplay between us and the world around us. Proprioception is a crucial yet often overlooked sense that plays a significant role in our overall awareness and mindfulness. Understanding proprioception can enhance our mindfulness practice.

What is proprioception?

Proprioception is the sense of being in our body in a place. It involves sensory receptors located in muscles, tendons, and joints that send information to the brain about body posture, movement and balance. Proprioception helps us move through space confidently without needing to look at our limbs constantly.

Consider the following two examples:

  • Walking on Uneven Ground: When walking on a path with rocks, grass and roots, our proprioceptors help us adjust our foot placement without needing to look at every step. This helps us move smoothly and safely.
  • Stretching or Yoga: During a yoga pose, such as a downward dog, proprioception helps maintain balance by understanding how our body is oriented and if we need to make any adjustments to hold the pose effectively.

Proprioception and Mindfulness

Mindfulness emphasises being present in the moment, focusing on bodily sensations, thoughts, and feelings. Proprioception enhances this experience by helping us focus on our body and feel physical sensations. In a lot of ways, it is the most important sense during mindfulness practices such as meditation or mindful walking.

Benefits of Integrating Proprioception in Mindfulness Practices

  1. Enhanced Body Awareness: By sharpening proprioceptive skills, we become more attuned to physical sensations. This helps us engage more deeply in mindfulness practices.
  2. Improved Focus and Concentration: Proprioceptive exercises can help reduce distractions during mindfulness practices by grounding us in the present. When our body is aligned and understood, our mind can focus better.
  3. Stress Reduction: Being aware of proprioceptive feedback can help us relax. For example, recognising muscle tension helps us release that tension, thereby promoting a sense of calm.
  4. Mind-Body Connection: Proprioception fosters a strong connection between mind and body. As we become more aware of our bodily sensations, we can better understand how emotions manifest physically, which then lets us regulate them.

Research Supporting the Link Between Proprioception and Mindfulness

Various studies show the relationship between proprioception and mindfulness. Research indicates that mindfulness practices enhance body awareness and proprioceptive acuity, leading to improved psychological well-being (Keng et al., 2011).

Additionally, research on trauma and proprioception suggests that enhancing this sense can help individuals reconnect with their bodies, fostering healing. By integrating proprioceptive awareness into mindfulness, practitioners can develop a more profound sense of safety and security in their bodies, essential for trauma recovery (Levine, 1997).

Conclusion

Proprioception is not just a basic sensory input; it serves as a foundation for enhancing mindfulness practices. By developing a keen sense of body awareness through proprioceptive training, we can deepen our mindfulness practice, promote emotional regulation and foster a stronger mind-body connection. As we continue to explore the interplay between these two elements, the potential for personal growth and healing becomes increasingly clear.

References

  • Keng, S.L., Smoski, M.J. & Robins, C.J. (2011) ‘Effects of mindfulness on psychological health: A review of empirical studies’, Journal of Clinical Psychology, 67(2), pp. 124-133. doi: 10.1002/jclp.20758. Available at: https://www.scirp.org/journal/paperinformation?paperid=91248 (Accessed: 12 November 2025).
  • Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.

Categories
Mindfulness

Free Mindfulness Meditation Recording Uploaded to Youtube

Staying with the subject of audio recordings, we’ve uploaded a free mindfulness meditation audio onto Youtube.

This could be the first of many. Head over to Youtube and have a look (or listen!)

Categories
Mindfulness

Mindfulness meditation audio recordings

Have you ever tried to meditate?  If so, you’ll know that it’s difficult because our brains are very skilled at wandering, even when we don’t want them to!  So what do you do?  Many people have succeeded by using voice recordings to help keep them on track.  But there are several things you should know before you buy such a recording.  This post will tell you what you need to know to make sure you choose a recording that helps you meditate easily and successfully.

If you’re looking for an effective audio recording, the best way to ensure you end up with something that helps you meditate is by doing these things:

  • Make sure you can preview the track before you buy it.  If you don’t, you might have trouble concentrating.  For example, somebody’s voice might not work for you; the voice might annoy you, the production could be messy or there is music in the background you don’t like.  Any of these things can make you less likely to keep listening.
  • This might sound obvious, but ensure your playback device is compatible with the recording so you can actually listen to the track.  For example, audio tapes are still widely available, which is fine if you have a cassette player.  So read carefully.
  • Make sure you have a comfortable, safe space to play the track in.  Even the best recording in the world will be wasted if you don’t have a place to enjoy it.
  • Don’t listen to the track while you’re driving, especially if you’re tired!

Now that you know a bit more about using meditation recordings, you’re ready to choose the right track for you without worrying that you’re going to waste your money.