Mindful Walking

Find a quiet place to walk, ideally in nature, but any environment will do. Begin walking at a comfortable pace. Shift your attention to the sensations in your body. Feel the ground beneath your feet, the movement of your legs, the air against your skin. Notice the rise and fall of your breath. When your mind wanders (as it inevitably will), gently redirect your attention back to these sensations. Observe the world around you without judgment – the colors, the sounds, the smells. Practice being the observer, simply noticing without getting carried away by thoughts or emotions. Give as much time as you can to yourself to practice being the observer. The more you practice the more it will come to you. As Epictetus said, "Keep your attention focused entirely on what is your own concern, and be clear that what belongs to others is their concern and none of yours." How can you integrate this practice into your daily routine? How does it affect your state of mind?