The Mindful Movement Meter

Are you finding it hard to shift out of a state of inner rush or anxiety? Very often, we carry our mental stress physically, walking at a pace that matches our inner tension. This week’s wellbeing challenge guides you to intentionally move from your hurried pace to a deliberate, mindful pause. It helps you reconnect with your body and the environment.

The Activity

Start at 5: Begin walking at your normal, brisk pace (a ‘5’ on your internal meter). Notice how your body feels, how quickly you’re breathing, and how active your thoughts are. This is your baseline.

Slow to 3: After a few minutes, consciously slow your pace down to a ‘3’. Focus solely on the sensation of your feet making contact with the ground. Feel the lift, the swing, and the placement of each foot. How does your breath change?

Find the 1: After another minute, slow right down to a ‘1’ — a slow, deliberate, almost stationary pace. With each step, try to fully feel the sole of your foot before shifting your weight. You’re trying to walk in slow motion.

Listen and Return: Pause completely. Listen for the nearest natural sound (a bird, the wind). Hold that sound in your awareness for three full breaths. Then, gently return to your ‘3’ pace, noticing the feeling of calm you’ve cultivated.

We encourage you to expand this challenge by walking on varied terrain and surfaces, such as a smooth walkway, a grassy patch, or mulched path. The different feel of the ground beneath your feet acts like a gentle reminder, interrupting your mental rush and helping you feel anchored and present in the environment. This intentional act of slowing down and noticing your surroundings is a simple, powerful way to destress, clear your mind, and find your natural, calmer pace!

Challenge complete! We hope you’re refreshed and recharged. Don’t lose that momentum! Next week’s Wellbeing Challenge is right around the corner. If you’re new or just want a refresher, feel free to revisit Wellbeing Challenge #1 and Wellbeing Challenge #2.

OUTHOUSE offers in-person consultations with qualified landscape architects and designers to help you get the most value out of your landscape. We can provide verbal advice, wellbeing audit, planting plans or a full landscape design. Get in touch with us to create your Wellness Garden!