Now I’ve been practicing 'mindful' walking and running for a decade, and even with my experience as a Master ChiRunning and ChiWalking instructor, I have to say that to actually apply the practice of mindfulness while out on the trails or walking in nature requires a certain skill set. As one of my clients said, it’s like being let in on a special secret. It helps to get a tool kit.
Here are nine tools to Mindfulness I've learned over the years, assisting Danny Dreyer:
1. Check In with yourself
As you get ready for your run, ask yourself how you’re feeling. What’s going on in your mind? Are you feeling anxious, confident or completely indifferent? You can even take a couple of minutes to sit down and allow the mind to rest before you begin. Notice your breathing patterns.2. Body Sensing
As you change into your running clothes, notice the physical sensations in your body. Perhaps the legs feel heavy from a previous run, or the shoulders tight from sitting at the computer. Or, it may be very early in the morning and you need your caffeine fix. This process isn’t done with any sense of judgment or analysis; you are simply building an awareness of how you feel.3. Breathe
As you leave, take a few deep breaths. This will help you focus and give you a greater sense of being grounded. Breathe in through the nose and out through the mouth. Once you’re running you can return to whatever pattern of breathing feels most natural for you. Try to do this at least four or five times before you head out.4. Notice
As you begin to run or walk, while keeping a strong awareness of everything that’s going on around you, bring your attention back to the body. How does it feel now that you’re moving? Notice how the breath quickly changes as the body begins to warm up. Be aware and notice how the mind responds – is it with a feeling of pleasure, of having “escaped” work or home, or stretching your legs and getting some fresh air? Or is it a feeling of mild anxiety about the hard work you’re expecting to experience later in the run/walk? What about the thoughts? Is the mind very busy, churning up all the events of the day and looking ahead to the to-do list for tomorrow? Or does it feel very settled, perhaps even comforted, by the physical movement.This is what you experience as listening to your body and mind, (connecting the two) not letting your mind wander too far, just gently bringing your thoughts back to how you feel in this moment.
5. Let go, release
As you settle into the run, begin to notice the rhythm (your cadence) Does it feel comfortable? How does the body feel? Does it feel balanced? How do your arms and shoulders feel? Notice if you’re holding tension anywhere in your body? If there is: watch it, observe it, and become aware of it. Resist the temptation to try and get rid of it somehow. You may well find that in the process of awareness, the tension naturally releases itself anyway.6. Be Curious
If you’re running for fun or simply to keep fit, then it’s helpful to actively encourage awareness of what’s going on around you. The main reason for this is the tendency to go inwards, to become lost in thought. Just remember, it’s gentle curiosity, not frantically trying to notice everything around you. Just being interested in the things that grab your attention. This is being present to “what” is in the moment, not lost in thought!7. Find your Chi flow
Using these tools, you’ll become more present and aware. So it’s likely you’ll be able to relax into the run with greater ease. Notice if you have a tendency to be hard or kind to yourself when you’re running. Where does the mind instinctively go: inwards toward thinking, or outwards towards sensations in the body? Is there a strong feeling of confidence, or of self-consciousness? You can also notice when the body begins to respond to the running process, when it releases the endorphins, when you start to feel invincible, as though you could run forever (assuming that happens at some stage on your run). In my experience, this is being in the flow with the “chi” (life force) energy.8. Practice Chi Principles
Now you’re ready to turn your focus to your running form using the Chi principles of alignment and relaxation:- Lengthen through the top of the spine;
- Notice how your foot strikes the ground.
- Practice being light on your feet.
- Wherever your attention goes, energy flows.
9. Chi Fun!
Above all else, make this a FUN activity. Don’t take yourself too seriously (Ha, ha, she says!!)The only way to ensure that you’re performing to the very best of your ability is to leave thinking behind and allow the body and mind to work together with a combined physical and mental focus. This is mindfulness!
If you would like to learn more about ChiRunning or ChiWalking, take one of Angela’s workshops, or a series of private sessions.