Mindful Monday HEALTHY LIVING – Mindful Walking

Welcome to Mindful Monday – Healthy Living! Each week I try to examine new or sometimes old things about myself on my journey to becoming healthier. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I attempt to live in the present. Come and join me on my journey. You never know what you will learn about yourself.

…to all of you who have left comments and cheered me on and are interested in accompanying me on this journey to healthy living! Together, we can offer support and ideas to make this road to “healthy,” a fun journey! Don’t forget to do a pingback in your post so I can find you! ❤

I hope you will visit the blogs of all who joined me for the journey last week:

Judy, from Edwina’s Episodes

Vasantha, from My Sweet Nothings

Bee, from a Spirit of Healing

Carolyn, from Miscellaneous & Recommendations

Erika Kind

Mary Smith

Olga, from Author-Translator Olga

Van, from Van by the River

Willowdot 21

Brew N Spew

Annette Rochelle Aben

Helen, from This Thing Called Life – One Word at a Time

Amy Reade

My Journey with Hijab

Seasoned Sistah2

Happy Madi GRAS!

I am passionate about mindful walking! It is one of my favorite activities and it helps me keep my weight in check.  Medical wisdom shares that taking a 30-minute walk daily is beneficial to our health. I agree with this wisdom. More than just the health benefits, walking helps me get rid of stress and anxiety. When I take that walk each day, I feel like my focus improves. I get my second wind and am able to tackle my next writing project with less stress and anxiety.

When I am present in the moment walking in nature, I get in touch with my feelings without placing judgment on myself. I let thoughts come and go. I notice the beauty of the day and feel my mood surge with happiness with each step I take. I do not to listen to my phone or any other musical devices on my mindfulness walks because I want to tune into me.

Image credit: Prevention.com  The above infographic shows how walking affects our general health.

The goal of my walks is not to arrive at a particular destination.  It is not a rush to complete my walk.  Instead, I try to walk and concentrate on my breathing. Zen Master Thich Nhat Hanh advocates a walking meditation where your destination is the here and now.

He says, “Walk leisurely and peacefully, with soft eyes and gentle belly breaths.” The following information is from the Healthy Living Lounge.com:

“4 key steps for walking meditation:”

“Walking meditation is meditation while walking” Thich Nhat Hanh

“1: Gentle Belly Breathing:

For your body to fully participate in a walking meditation you need to be aware of your breath.  Use a gentle belly breath to calm your thoughts, relax your body, hips, elbows, muscles, legs, face, eyes and ears. Place your hands on your belly to feel it rise and fall (optional).

Breath in “resting” Breath out “softening”.

2: Walking:

Walk with soft eyes, slowly and gently. Feel the sensation of each foot as it presses down onto the earth.  Notice your foot as it lifts up, touches the ground and is lifted up again. Follow the movement of every footstep with your mind and breath.

3: Counting:

To keep your mind focused on each step and each breath Thich Nhat Hanh suggests counting your number of steps to each inhale and each exhale.    It helps prevent your mind from getting distracted with other thoughts.

1 inhale for 3 steps, 1 exhale for 3 steps. This is only a guideline and it will be different for everyone. You might be 2 steps for an inhale and 4 for an exhale.

4: Smiling:

Thich Nhat Hanh is a lover of smiles and half smiles (turn up the corners of your lips).  It is said a smile brings lightness to your feet, invites your body to relax and helps you settle more easily into the walking meditation.”

“Don’t bring anxiety and stress to the ground with your feet” -Thich Nhat Hanh

Image credit: Emily’s Quotes.com

Image credit: Mindfulness.com

Why Sitting So Much SHOULD SCARE you!

We ALL sit too much! I suppose that is the malady of writers. I have thought about getting one of those standing desks many times because it is so much better for you. I have even seen treadmills with a desk attached so you can walk while you do your work! Talk about some mindful exercise/work!

You know what, though… walking in a mindful manner allows me the opportunity to spend time with myself. I feel better knowing that I am taking charge of my health. The best thing about mindful walking is the added benefit of weight loss.

How did I do on my healthy goals last week?

I did pretty well last week. I did manage to lose one pound, which is fine with me. I had temptations in front of me again and instead of stressing over them I decided to just enjoy Ron’s birthday cake with him! I gave myself the day off. I did walk 1.25 miles on Friday, to try and make up for splurges I took in calories. It’s all in making the best choice for you!

I ramped up my walking and really pushed it hard. I walked 8.84 miles this week. Woo hoo! It just goes to prove that walking does help control your weight.

Check out the All Fitness Web.com for more walking ideas!

Image credit: Keepcalm-o-matic.co.uk

My goal for this week: I am going to continue my mindful walking and eating regime. I am going to continue taking more time for myself so that I have time to regenerate my thinking. Oh, and I need to drink more water this week. That is a priority! 😀

My mantra for this week is:

Here are some more links to help you on your weight loss journey and your journey to healthy:

Hungry Girl – Healthy Chocolate Fudge

Gluten Free & More – Gluten Free Flourless Chocolate Almond Cake

Weight Watchers – Counting Points in Beverages Using Fruits and Vegetables, Stay Strong & Calm: The Only Yoga You Will Ever Need

Health.gov – Dietary Guidelines for Americans 2015-2020

How about you? What are your healthy living goals for the week?

Have a wonderful week! If you would like to join me in your own healthy living journey, please do. Use whatever program works for you. You do not even have to follow a program if you don’t want to. The whole idea is to start thinking about ways that you can become healthier and fit. This includes going gluten-free, fat-free, lactose-free, starting an exercise program, or even a new way of eating such as becoming a vegetarian. If it has to do with becoming healthy, write about it!

Link to my post with a ping back each week in a separate post on your own blog. I will add your blog to a list of healthy living supporters that others can visit to gain motivation on each of my Mindful Monday Healthy Living posts. Together we can become healthier!


Remember, this is not a challenge.  Each of us has different goals that we wish to attain. This is an offering of support and a place where my online community can come to participate in attaining a healthy lifestyle.  If you would like to join in with your own Mindful Monday – Healthy Living goals you can do so in the comments, or on a separate post of your own making.  If you want to link back to my post, please feel free to do so, however, it is not necessary.  My main aim here is to give and get support to become more mindful of my journey to healthy living.

Thanks for being part of my fabulous journey to a healthy lifestyle. Don’t forget to share your journey. ❤ No matter what your goals are in becoming more healthy, together we can do it!


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