Words: Rowan Bailey
Walking is a humble yet profound activity that we often take for granted. We walk from here to there, without having to think about how we move around and usually without making the most of the journey, however short. Taking a walk isn’t just about putting one foot in front of the other; it opens the door to a magical world that exists in plain sight. A world that shows us what it means to be truly alive. One where time slows and our innerness glows.
In the midst of our busy lives, walking is a precious gift. It offers us the chance to slow down, to breathe, to be present, and to reconnect with ourselves and our surroundings, helping us to understand that it truly is the journey that matters.
Here, author of new book Walking for Mind, Body and Soul, Rowan Bailey, shares some suggestions for tapping into the mindful powers of walking to nourish your senses and soul.
NATURE’S FRAGRANCE
Did you know that scientists have discovered that we can distinguish between one trillion scents? Whether we’re walking within an urban or rural landscape, at home or away, there’ll be many different aromas. Here are some we might smell as we amble:
Petrichor
When rainfall hits dry soil, it produces a calming, earthy and fresh scent called petrichor.
Ozone
After a thunderstorm, the air often carries a crisp, clean, metallic scent known as ozone, which oddly smells a little like chlorine. The smell is created when lightning splits oxygen molecules in the atmosphere, leading to the formation of ozone (O3).
Geosmin
Within soil and freshwater environments, there are bacteria which produce a compound called geosmin. It’s a pleasant earthy smell which contributes to petrichor.
Phytoncides
When walking through a forest, we’re treated to scents of trees, like pine or cedar. What we can really smell are volatile organic compounds – released by plants to defend against pests and pathogens – called phytoncides. These have been shown to have a calming effect on humans, reducing our stress and anxiety.
Floral fragrance
The aromatic scents are produced by flowers to attract pollinators such as bees and butterflies. Each flower has a distinct identifiable smell. Floral smells can be emotive and remind us of particular memories.
EXPLORE HOW TACTILE A WALK
CAN BE
Touch quietly accompanies our walks in ways we’re not always consciously aware of. Consider when you’ve noticed a drop or rise in temperature, or that soft, gentle breeze that’s a tonic on hot and sweaty skin; the way we, almost without thinking, rub the ever-so-soft leaves of a baby maple or run our fingers through willowing and billowing blades of grass. One thing is for sure: we most definitely notice if we step on a sharp rock, when the path feels unsteady underfoot, or when we’re stung by a nettle or a bee.
NATURE AS MEDICINE
There’s something gratifying in making tea from leaves we’ve foraged. Not only does it help us to feel more connected with nature, which in itself boosts our sense of well-being, but it also helps us to start looking at our surroundings a little bit differently. Instead of passing plants by, we begin to notice ingredients and materials.
Nettles grow rampantly in nature – they’re here, there and everywhere. We’re used to avoiding them because they have a horrible itchy sting which can cause a nasty rash. Despite that, nettle tea can soothe hay fever symptoms. In fact, it’s a remedy that’s been used for centuries!
Rich in antioxidants, nettle tea also helps to reduce inflammation and ease joint pain, as well as providing a rich source of iron and boosting our immune system. Not a fan of nettle tea? There are many other plants you can make tea from. Try rosehip, bilberry, dandelion or camomile instead.
How to make nettle tea
1. We all know how a brush with nettles can sting for hours, so we’re going to want to don a pair of gloves to protect our hands. The best nettles are those in a wild setting, as that limits the effect of pesticides and pollution.
2. Next up is harvesting. It’s the top few inches of the plant we’re after, where the leaves are young and tender. You can pinch these leaves out or use scissors to snip them.
MEDITATE ON THE MOVE
Life can be all hustle and bustle. Finding moments when our mind can “rest” is more important now than ever before. A mindful walk is meditation in motion – it’s a way to feel grounded and calm. Since the focus is on walking itself, this is a mindfulness practice that can be done anywhere.
Touch can add an entirely different dimension to a walk. Here are some things you might try the next time you head out:
1.Run your fingers along the rough texture of tree bark
2. Feel the smoothness of polished stones or pebbles and carry one as you walk
3. Dip your hand into a cool stream or river
4. Collect different types of leaves and feel their varying textures
5. Explore the softness of moss growing on rocks or trees
6. Feel the warmth of sunlight on your skin
7. Walk barefoot on different surfaces, such as grass, sand or mud 8. Dig your toes into the sand at the beach
You can start with a walk as short as ten minutes and build up. During any meditation, it’s normal for the mind to wander. When we keep bringing our mind back to the present moment, we strengthen our meditation muscles; much of the work is in the “noticing”. The more we practise mindfulness, the more easily we can access it throughout the day.
TREAT YOURSELF TO A SELF KINDNESS WALK
Our internal chatter isn’t always the kindest. In fact, it can sometimes be downright cruel. We’d certainly never talk to another person in that way. Furthermore, we definitely wouldn’t expect them to thrive under such conditions.
The way we speak to ourselves matters and it’s incredibly impactful. Our thoughts are the basis of our behaviours and the actions we take. If we’re constantly putting ourselves down, we’re unlikely to feel equipped to put ourselves out there. Living with a constant stream of negative internal noise will not serve us well: it’ll leave us feeling despondent, helpless and low.
These things are habits that are formed over time, which means we can replace them with a new one: self-kindness. To begin with, it feels awkward to be kind to ourselves, but that’s simply because we’re out of practice. Don’t let that deter you – keep at it, and with time it’ll start to feel as though it’s coming more naturally.
TREAT YOURSELF TO A SELF KINDNESS WALK
Our internal chatter isn’t always the kindest. In fact, it can sometimes be downright cruel. We’d certainly never talk to another person in that way. Furthermore, we definitely wouldn’t expect them to thrive under such conditions.
The way we speak to ourselves matters and it’s incredibly impactful. Our thoughts are the basis of our behaviours and the actions we take. If we’re constantly putting ourselves down, we’re unlikely to feel equipped to put ourselves out there. Living with a constant stream of negative internal noise will not serve us well: it’ll leave us feeling despondent, helpless and low.
LIFE LESSONS FROM NATURE
Nature has countless lessons to offer if we take the time to observe and listen. From the resilience of a tree weathering a storm to the intricate teamwork of a colony of ants, the natural world is rich with wisdom. Here are some key lessons we can learn from nature:
Rewilding is normal
Just as nature reclaims abandoned spaces, we too can rediscover our wild essence, reconnecting with the untamed parts of ourselves to find vitality and balance in a world of order and structure.
Expect ebbs and flows
Life, like the tide, offers moments of abundance and challenge. Embracing these natural rhythms allows us to navigate life’s currents with grace and resilience.
Mighty things grow from humble beginnings
Just as mighty oaks grow from tiny acorns, small ideas have the potential to blossom into profound change. By nurturing even the smallest sparks of inspiration, we can cultivate a forest of innovation and possibility.
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