I think an appropriate epitaph for me would be these three statements:
Every place I travel to I always seek out place to walk, hike, or stroll. Over the years I’ve discovered many ways to put feet onto pavement or path. There is walking to get you somewhere, and walks to get lost. Walks to process emotion, and walks to receive grace. Walks as spiritual practice and walking for your health.
Here are nine ways to walk, wander, and move your body. The tenth walk is for anyone who can’t walk or needs to restrict their walking, or for the times you are sick or low-energy.
I also share a way to walk all over the world from your couch, and a couple of playlists to accompany your jaunt, marathon, or lolly.
You know where you are going. You are dedicated to finding the most efficient way to get from where you are to where you want to be. This is a utilitarian walk. Find the pace that works best for you and stay steady. Look ahead to see what people, potholes, or puppies you’ll need to avoid. If you don’t know the way plug your destination into your phone and use your headphones to listen and stay on track so you don’t have to keep glancing at your phone. Go!
One of my favorite walks to do by myself or with a friend who also has a good dose of curiosity and wonder. Walk with all your senses open for miracles and miniature surprises. Look into the delicate blooming of the tiniest flowers, the way the light shines through the leaves, the arch of heavy-seeded grasses against the sky. Go off path. Look for rocks or twigs or bugs. Spider webs in the sunshine, bird nests in the trees, the shape of a fallen leaf. Imagine yourself as a bird or a lizard; what would you perceive from different vantage points? Keep shifting your perception between micro tiny delights to macro big-picture sweeps. If you are with a friend exclaim with glee at each found things and joyfully run over and share each other’s treasures and inspirations.
Pathway up Ben Ledi in Scotland, overlooking Loch Venachar
I learned this from one of my first teachers: the importance especially for women of strolling and then sprinting full out before returning to a stroll. Start at a leisurely stroll, swinging your arms and letting your legs and hips be loose and languid. Then pick a spot in the distance, take a deep breath, and sprint with everything you’ve got. (You may want to stretch before you start your stroll-sprint-stroll session!) When you reach the spot you picked, or your heart feels like it is going to fly out of your body, shift gears into a stroll. Catch your breath. Find your soft footing. Then gear up for another full-out sprint. Do this a few times. Figure out what level and speed of sprint works for your body.
I’ve been practicing this type of walk, which I discovered last year when I was struggling with my very busy little mind trying to fix everything. Start by closing your eyes and feeling your feet on the ground. Breathe into your shoulders and exhale to release them. Shake your body to release tension. Then walk slowly, receiving the energy and gifts all around you. Imagine that you are being held by the sky, trees, mountains. Let yourself receive the blessings being sent your way by the ancestors and the sunshine. Anytime a thought arises, reset your intent to drop back into silence and simply receive. This one takes practice, especially if you are used to doing all the time rather than resting and receiving.
I was standing enjoying this vibrant fireweed when this bee came in for a visit.
Sometimes what my body needs is to move emotions. My favorite way to use walking for this is to find a big hill or steep path up a mountain. I give myself full permission to feel my anger, frustration, grief, or other strong emotion and then invite the emotions to stir and express as I’m walking. Sometimes I’ll growl or have loud conversations as I walk. I’ll wave my arms and stomp my feet and make faces. At a certain point of the hike I’ll have to completely focus on just getting up the hill or over the rocks. I’ll invite my body to keep processing and releasing the pent up energy without needing to think about it. Usually by the end I’m exhausted and emotionally clearer.
For when I’m confused. I’ll often set intent before I go to bed to start untangling my thoughts and fears in my sleep. Then when I wake up I’ll go out for a jaunt, inviting in answers to my questions. Sometimes the jaunt is five times around the neighborhood, sometimes I’ll go to a favorite path for the walk. I’ve found these jaunts work best in places I am more familiar with so I can let go and allow the environment to hold me as I find my truth.
I’m learning as my body ages that it needs more exercise, especially after meals. Insulin resistance is causing my glucose levels to spike after meals that have any sugar or carbs. Much of the time I avoid the foods that cause glucose spikes. But for the times I eat those mashed potatoes or that slice of toast I’ll make sure to walk for at least ten minutes afterwards. Truly, we all need to take more walking or dancing breaks! You can also set your phone or watch for 10,000 steps to encourage you to walk every day. When you have a choice, walk or take the stairs. Your body will thank you.
Each year I try to do at least one long pilgrimage walk. Usually it is from the pyramids of Teotihuacan to the Basilica in Mexico City on December 11th — 26 miles in 11 hours. There are two keys to long spirit-centered walks: prep and prayer. The prep is for all long hikes or walks: goldilocks shoes that are not too new, not too broken in, but are just right. My goal is to wear a pair of shoes for at least three months but not longer than nine months before I pilgrimage. I also pick the brand and type of socks that work best, test them out, and buy two new pairs before the walk. One pair I’ll wear and the second pair I’ll carry for backup and change 1/2 way or so through the walk. And most important: I cut my toenails two days before the pilgrimage. Not the day of, and not the month before (ask me how I know all this! Trail and error and pain…) I always carry dark chocolate, my prayer beads, and roses.
Sarina dance/walking on our pilgrimage to the Basilica last year; 20 miles in!
I first started doing lost lollying when I worked in the financial district in Hong Kong in my early 20’s. I was working 10-15 hours a day in an incredibly busy and stressful environment. My parents lived in Kowloon on the other side of the bay in a huge high-rise apartment that was distinctive against the skyline. I would take the ferry across the bay and then jump on any bus. I’d get off someplace near my parents complex and walk my way through the mazes of buildings, or get on another bus if needed. I had quite a few adventures doing this! And I’ll still purposefully get lost to discover new things. I also get lost regularly not on purpose, so then it also becomes an adventure. Not recommended if you don’t know the areas you are traveling through, unless you are a super confident traveler and know how to read energy.
Your imagination is powerful: studies have found that visualizing something causes your body to respond in positive ways. So if for any reason you can’t walk or need to restrict your walking you can still walk and explore in your mind. This is actually an incredibly important practice for all of us. Imagine walking on a path you love… it may be someplace you remember from your childhood, a favorite hike in your local park, from a picture or movie you’ve seen, or be completely made up. Start with one minute. Imagine yourself walking through the landscape making it as real as possible. Notice the feel of the path beneath your feet, the feeling sense of wind or sun on your face, the smell of the air. I recommend setting an alarm as you grow your practice. Keep building up your mind walks until you can stay focused for five minutes or more.
You can then create in your mind’s eye each of the different types of walks above.
https://www.youtube.com/@CityWalks
Walk - Move Stride Stomp
Walk - Slow Stroll Receive
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