Motivation

During a city walk with mindfulness, we can calm our mind, reduce stress and experience the beauty of the city more intensely.

Background

The combination of outdoor exercise and the practice of mindfulness can help us to be present in the here and now and quiet our thoughts.

Step-by-step guide

1. Consciously choose a city or neighborhood that you want to explore.
2. Plan your route in advance, or let yourself be guided by your intuition spontaneously.
3. Prepare mentally by meditating or consciously taking deep breaths before the walk.
4. Start your walk slowly and mindfully, consciously observing your surroundings.
5. Pay attention to your breathing, try to breathe calmly and evenly.
6. Consciously feel the contact of your feet with the ground, be present in every step.
7. Notice the sounds around you without judging or commenting on them.
8. Pause frequently, briefly close your eyes and feel into yourself.
9. Observe the architecture, nature, or people around you with open senses.
10. Spend time at a place that appeals to you and sit down consciously for a few minutes of rest.
11. End your walk with a short gratitude exercise for the experiences you have had.

Final reflection

After a city walk with mindfulness, we often feel refreshed, relaxed, and strengthened for the challenges of everyday life. It helps us to consciously perceive the beauty and diversity of urban life and find our own center.