Once upon a time in a kingdom far away…
a princess and her trusty 4-footed companion went walking in an enchanted forest. It was a grand morning and she had walked these woodlands many, many times. The princess was aware of the things that lie in wait: sticks & stones & branches & pine cones! Alas and alack, an evil root caught her foot and the princess tumbled to the ground…and, ouch, broke her wrist.
Full disclosure: That “princess” was just plain old me; the trusty companion was, of course, Romeo. It wasn’t an enchanted forest in a kingdom far away but in a nearby conservation area. And the root wasn’t really evil. The rest of the tale is true. I’ve walked there many times and thought I was being mindful of the sticks, stones, etc. I was with a friend and her pooch so perhaps a case of too much conversation (friends don’t let friends walk & talk?) but accidents do happen. The good news: I didn’t fall on 13-pound Romeo; I’m a lefty and I broke my right wrist; I didn’t face-plant; I’m ambulatory. Yup, the glass is half full (and being held in my left hand!).
Surgery put Humpty Dumpty’s wrist back together again, and I’m on the mend. I can do more with my injured paw, I’m sporting a removable splint and I’m back on the trail…albeit hyper-focused on where I step. On that note, below is a mindful walking exercise you can practice indoors or out. Slow and steady not only wins the race but can help keep you upright…and living happily ever after in your personal kingdom!
- Stand with a tall, elongated spine. Arms are by your sides; roll shoulders down and away from the ears.
- Gaze at focal point about 6–8 inches in front of you.
- Moving at a leisurely pace, inhale and lift your left foot.
- Exhale and step forward, mindfully placing your foot down.
- Inhale and slowly lift your right foot.
- Exhale and step forward, mindfully placing your foot down.
- Continue this slow, deliberate walk, alert to every muscle and tendon that helps you raise your feet and legs and propels you forward.
- Walk with awareness…as though you are taking your very first steps.
- Concentrate on the rhythm of movement and breath.
- Continue until you feel complete, acknowledging that life is all about the journey, not the destination.
