Time: < 30 Minutes
STEP 1: Determine what time of the day will be most feasible for your walk, and schedule it on your calendar. In the beginning, maybe you can only commit to a walk twice a week, but over time prioritize your grateful walk to ensure that you are taking time for yourself every day.
STEP 2: Have walking shoes handy; if you are going to walk at lunch during work, bring your shoes to work.
STEP 3: If you have a “prayer list”, bring it with you. If you don’t, consider spending 3-5 minutes writing down what you’d like to pray/think about while on your walk. Doing so will provide additional clarity for you and make better use of your time. An example of a prayer could be something as simple as, “I am thankful that I have access to the resources I need to ensure my safety”, or “I am blessed to be surrounded by strong, caring, and loving friends and family”.
STEP 4: Observe the natural surroundings and/or parks within your neighborhood. Remain present during your walk and try not to let your mind wander. Use this as a walking meditation and remember to keep breathing deeply. Your walk can last as long or short as feels right to you that day. Refrain from putting pressure on yourself to immediately feel grateful or positive and walk with the intention of clearing your mind.
STEP 5: Once you return home, challenge yourself to list out ways your walk proved to be beneficial to your state of mind.
