I’ve been practicing mindfulness for 7 years and though I still consider myself a novice, I’ve managed to make some progress too. Early on I got a lot of help from the recordings of Jon Kabat-Zinn and when Calm was launched, I was an early subscriber. Recently I’ve been mostly using the Waking Up app by Sam Harris, and I can’t recommend it enough. Waking Up is a powerful tool, featuring not just serious guided meditations but also valuable lessons and conversations.

Here, I won’t go deep into mindfulness or how it relates to meditation. Suffice it to say that mindfulness can be described as “the practice of purposely bringing one's attention in the present moment without judgment, a skill one develops through meditation or other training”.

According to the American Psychological Association (APA), several empirically supported benefits of mindfulness have been discovered. These include: reduced rumination; stress reduction; improved focus; boosts to working memory; less emotional reactivity; and more cognitive flexibility.

For a long time I thought the only way to practice mindfulness was to follow a guided meditation while sitting on a cushion with a good posture, legs crossed, and eyes closed. Thanks to the lessons in Waking Up, I’ve discovered that you can essentially practice mindfulness anywhere, at any time of the day. A key insight was also that mindfulness sessions can be just brief moments, e.g. when sitting at your desk or while waiting on the traffic lights.

During the Covid-19 pandemic, I’ve been taking 5-7 km walks outside more or less daily. Long walks do wonders for your physique, and when you’re spending a lot of time at home, it feels good to regularly step out and enjoy whatever nature has on offer. Mind you, in Finland that can be anything from -30 to +30 degrees Celsius.

While walking, I’m typically listening to a podcast or an audio book, which I’ve always found very relaxing – or inspiring, depending on the content. Recently, however, I’ve discovered that walking itself can also be a gratifying mindfulness exercise.

To me, mindful walking simply means walking while being aware of each step and the breath. Some say it can be practiced anywhere, whether you are alone in nature or with others in a crowded city. Personally, I find it much easier and pleasant to practice mindful walking when I’m alone and when the nature is strongly present, such as in a forest or on a beach.

I’ve always enjoyed taking long walks and quite frankly, I’ve always preferred walking to running. Mindful walking has opened my eyes even further to the pleasure of walking. I can think of few other activities that are equally relaxing.

Mindful walking works best when there’s no rush and no place to get to. You just move forward completely aware of the present moment, calmly taking one slow step after the other. If done correctly, without overdoing it, mindful walking really bring tranquility and clarity into your mind and body.