Since the Covid-period, I have been walking every day; around lunchtime, I go out, in the absence of having a dog, to "walk myself," as I call it. I love being outside and getting my body moving. Over the years, my walk has gradually extended. I started with a 10-minute walk, then 25 minutes, which is usually over half an hour now. As I walk longer, something happens in my body; it's as if my entire system starts to function better.

I've also noticed that my experience during these walks can vary greatly depending on my attention and awareness. Sometimes, I'm halfway through and suddenly think, "Am I already here? Did I look properly when I just crossed that street?" I then realized that I was "in my head," meaning I was busy thinking. As a result, I had no conscious eye for my surroundings—not just no eye, but also no ear or feeling.

At other times, I go for a walk with conscious attention to all my senses and my body. I feel the sun on my skin and the air in my lungs. I hear the birds singing; sometimes, it seems as if they are communicating with each other. I feel and hear my own footsteps. When I consciously focus my attention on what is present, now, in the moment itself, I experience my walk more intensely, having a richer experience.

I notice that I perceive more. Suddenly, I see a buzzard soaring high in the sky. It probably did that yesterday, too, but I didn't notice it. Suddenly, I see that two far apart roads run parallel to each other, while my internal map told me something else. And what I perhaps find the most beautiful effect, I get insights about things that occupy me. Unexpectedly, I see connections between ideas or events that were unclear to me. Solutions suddenly present themselves. This happens spontaneously, without thinking about it.

All I need to do is consciously shift my attention from my thinking to my senses and my body. Maybe you recognize this and do this regularly. Or perhaps you know it, but it has been a while since you applied it, or maybe this is entirely new to you. Whatever the case, take some time this week for a mindful walk and see what it brings you.

I wish you much joy!