THE PRACTICE OF WALKING IN STILLNESS
Mindfulness is much more than a trendy buzzword - it's a powerful practice with potential benefits such as enhancing relationships, boosting attention, reducing stress, and aiding in physical pain management. Despite some skepticism and conflicting scientific data, the value of mindfulness in our daily life cannot be overstated.
My journey as a social scientist led me to explore the impact of mindfulness on leadership performance. It's one thing to practice mindfulness in the solitude of a quiet room on a meditation cushion, but it's entirely different, and arguably more crucial, to cultivate mindfulness amid the hectic rhythm of our daily lives. This is where the concept of 'embodiment' comes into play - fully immersing ourselves in the present moment and the experiences it brings.
In my work with leaders, the key to success lay in intentionally nurturing a sense of presence in their daily work environment. A unique workshop I developed allowed them to experience the difference between being 'absent' and 'present.' Utilising martial arts and other embodied movement exercises, they learned to return their focus to the present moment and found the results transformative.
In essence, the rewards of mindfulness aren't just confined to a meditation cushion; they're discovered through its active practice amid the realities of everyday life. A practical method to experience this that has added immense value to my own life is through 'walking with stillness', an effective way to practice presence with significant real-world benefits.
This technique requires you to slow down your pace, tread softly, and make minimal noise, all while maintaining an acute awareness of your body's movement and the environment around you. While you walk, focus on your breathing: inhale to centre your attention on your moving body, and exhale to shift your attention to the world around you.
As you hone this practice, the act of inhaling and exhaling begins to blend, eliminating the boundary between your inner world and the external one. Crucially, this process should stem from a place of non-judgmental curiosity. Over time, a palpable sense of stillness will envelop you, despite the inevitable noise of daily life.
Incorporate this embodied stillness into your daily routines. Transform the act of walking to a destination into a journey of self-discovery, aimed at finding your inner stillness amidst the chaos of life. Experience the power of presence in your life this week.
In the words of Beethoven,
"You ask me where I get my ideas. That I cannot tell you with certainty. They come unsummoned, directly, indirectly - I could seize them with my hands - out in the open air, in the woods, while walking, in the silence of the nights, at dawn, excited by moods which are translated by the poet into words, by me into tones that sound and roar and storm about me till I have set them down in notes."
HOW TO WALK IN STILLNESS
Walking with stillness involves intentionally slowing down and walking as softly as possible, being fully aware of your body's movements and surroundings.
To start off with, find a peaceful location, such as a park or quiet street. When you have spent enough time practising, see if you can achieve the same outcome on a busy street.
Start walking slowly and softly, being fully aware of your body's movement.
Bring your attention to your surroundings and try to make as little noise as possible. I sometimes refer to this as doing a ‘Ninja Walk’.
Focus on your breath. As you inhale, concentrate on your body and its movement. As you exhale, shift your attention to the outside world.
As you get comfortable with this practice, you may start to notice a merging between your inner experience and outer surroundings.
BENEFITS OF WALKING IN STILLNESS
The practice of mindfulness and the "walking with stillness" technique described above can provide numerous benefits to your mental health and well-being:
Stress Reduction: Regular practice of mindfulness can significantly reduce stress by promoting a greater awareness of the present moment, which allows you to acknowledge and manage your thoughts and emotions rather than becoming overwhelmed by them.
Enhanced Focus and Concentration: Mindfulness enhances attention control, leading to improvements in focus and concentration. When practicing "walking with stillness," you learn to focus on your breath and movement, thereby cultivating an ability to concentrate better on the task at hand.
Emotional Regulation: Mindfulness encourages a non-judgmental observation of your thoughts and feelings. This approach can improve emotional regulation as it allows you to better understand your emotions, reducing impulsive reactions to negative feelings.
Improved Self-awareness: Mindfulness fosters increased self-awareness, enabling you to better understand yourself, your habits, and your reactions to different situations. This understanding can lead to more mindful choices and responses in everyday life.
Decreased Anxiety and Depression: Numerous studies have shown that mindfulness can help alleviate symptoms of anxiety and depression. By focusing on the present, you can avoid getting caught up in worries about the future or regrets about the past, both of which are common triggers for these conditions.
Increased Resilience: Mindfulness promotes resilience, the ability to bounce back from adversity. By fostering a non-judgmental and accepting mindset, it equips you to handle challenging situations more effectively.
Improved Physical Well-being: Mindfulness can also contribute to physical health. Reduced stress can lower blood pressure and improve sleep, while the self-awareness cultivated through mindfulness can encourage healthier lifestyle choices.
Remember, it's always essential to seek professional help if you're dealing with serious mental health issues. Mindfulness can be a useful tool in your wellness toolbox, but it should be used as part of a broader health and well-being strategy.
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