Page 37 - Prevention - USA (April 2020)

Meditation doesn’t

have to be done in
the solitude of your
3,500
You’ve heard that 10,000 steps
bedroom. Laurie and her
a day is the magic number, grandkids’ routine of taking in
but even logging just 3,500 the world around them, a.k.a.
being mindful, is a main com-
daily steps can lower your
ponent of it. Try this 10-minute
risk of diabetes by 29%. walking meditation from the
experts at mindful.org.

As you begin your
I’VE REDISCOVERED in a comfortable position.
walk, hold your arms

THE BEAUTY OF LIFE Pay attention to the rise and fall
of your feet; notice how your
legs stride. If your attention
—Laurie Emerson, Biloxi, MS wanders, shift it back to your

“I never used to be much of a walker, so I’ll bodily sensations—this first
be the first to admit that when my doctor told step is all about you.
me to walk each day, I was less than thrilled. After a few minutes,
On that first walk, I decided to take my 8- and turn your attention to
10-year-old grandchildren with me. As we the sounds around you.
walked, they pointed out different things they Do you hear birds chirping?
thought were beautiful, like flowers and trees. A lawnmower whirring? Take in
every sound, both pleasant and
Now our walks are the first thing
unpleasant.
I look forward to each day, and Now shift your aware-
we always walk a different path. ness to smell. Perhaps

I love our special time together, and I’ve begun you get a whiff of earthy mulch
to see the world through their eyes—it’s made or the gentle scent of fresh-cut
me realize how much of this world’s little beauties grass. Breathe it all in.
I’ve been missing.” Move on to vision. Take
in the colors, objects, and
scenery around you. Maybe
you notice your neighbor’s new
flower bed or you realize the
“My son passed away three trees are finally in bloom.
years ago, and I felt lost.
Now I get out of bed, walk, In the last few
minutes, bring your
remember, smile, and live.”
—Rhonda Nichols, awareness back from your
Seattle surroundings to your body.