A Beginner’s Guide to Silent Walks and Mindfulness

Written by Natalie Glennon

For many of us, summertime comes with an abundance of free time. We’ve got time to lounge, explore social media, and… oh. Suddenly those 5 minutes on my phone turned into 4 hours of mindless scrolling through content I haven’t actually retained at all. Sound familiar? I’m not trying to call anyone out, as I’m sure we’ve all been there. It can be so easy to get wrapped up in our phones and forget to engage in activities that actually benefit our physical and mental health. But don’t worry—I’ve got you covered. Silent walks have become an easy and impactful part of my self-care routine, and I want to share all the tips that have helped me along the way.

What is a Silent Walk?

Despite its name, a silent walk doesn’t necessarily have to be completely silent. The “silent” part just refers to the main point of the walk, which is not going on your phone. I know it can be difficult to even imagine going on a walk without listening to music or a podcast, but trust me—spending that time without your phone is a game changer. It gives your mind a much-needed break from the constant bombardment of news and notifications that it’s so used to in everyday life. Instead, by allowing yourself that time of tranquility, it’s easier to tune in to your thoughts, feelings, and physical sensations and ultimately understand yourself better. In addition to practicing mindfulness for our internal states of being, silent walks also give us a great opportunity to be mindful (and appreciative!) of the environments that surround us.

How Mindfulness Works

I like to describe mindfulness as the non-judgmental awareness and acceptance of different thoughts, feelings, and experiences that come up. Basically, mindfulness helps us slow down and intentionally notice our experiences instead of distracting ourselves from what we’re thinking or feeling. That’s why without our phones, it often becomes a lot easier to recognize and fully process our thoughts and emotions. Practicing mindfulness can be as easy as taking a moment to step away from distractions and ask yourself a few reflective questions: 

• What’s on my mind at the moment? (My to-do list? A loved one? A memory?)

• What kinds of emotions are coming up for me? (Calmness? Boredom? Nostalgia?)

• What physical sensations am I experiencing? (Which parts of my body feel tense, relaxed, or neutral?)

Remember: you’re not supposed to change any of your experiences, even if some of those feelings are uncomfortable. The point is just to observe what’s happening, and let it happen without judgment. When we criticize ourselves or try to force change to occur, this just results in more tension and frustration. However, when we are intentional with our silent walk, we can experience a greater degree of clarity and ease. 

Mindful walking also involves paying attention to the things that surround us. For instance, you can focus on the feeling of the ground beneath your every step, or the sound of the birds chirping, or the smell of the air. You can challenge yourself to count how many shades of green you can see or how many different animals you pass by. Or you can close your eyes as you feel a breeze on your skin, or admire the beauty of the sunlight hitting some trees. These might seem like easy things to notice, but being intentional about this awareness is hugely beneficial. Practicing mindfulness in nature—especially while getting your body moving—can reduce stress, improve your quality of sleep, and boost your overall mental and physical health.

How to Actually Get Started

Maybe silent walks sound like something you’d like to try out, but it’s hard to muster up the motivation to do it. After all, it’s so much easier to sit inside on our phones. Here are a few tricks to get yourself outside and away from your phone:

1. Start small. If an entire silent walk seems too daunting right now, then challenge yourself to stand outside without your phone and practice mindfulness for 5 minutes. If you could do that, then yay! You’re probably already experiencing some of its benefits. Then challenge yourself to spend a little more time outside, or go on a longer walk. These small actions are huge steps when it comes to building healthy, long-lasting habits.

2. Make silent walks part of your routine. By scheduling out your silent walks or including them as a task on your to-do list, you might feel more obligated to carve out that time to take care of yourself—I know I do. During a time when you would usually go on your phone, go on a silent walk instead.

3. Write down how you feel after using your phone. When using social media, it can be difficult to remember just how draining it is in the moment because it is designed to be addictive. That’s why it’s helpful to create a physical reminder of how we feel after using our phones too much. When we compare those feelings to how we feel after a silent walk, we remind ourselves of its value.

4. Give yourself a destination. If you still aren’t feeling particularly motivated to engage in mindful walking, it might be helpful to set an end goal. Maybe at the end of your walk is a smoothie place where you can treat yourself to a refreshing beverage. Or maybe you’re walking to meet a friend or see a beautiful sunset. Although having a destination is not required, it might help you focus on and enjoy your walk in the moment and gain the motivation to do it in the first place.

Try not to feel discouraged if silent walks are difficult at first. Self-care is a constant work in progress! Just remember that a little bit of effort goes a long way. In my book, getting outside and taking any time away from your phone is a win.