An hour of concentrated mindfulness

Lines on Kirkcaldy beach
Lines on Kirkcaldy Beach

This week I took it upon myself to do a solid hour of mindful walking along Kirkcaldy Esplanade.

A mile long, normally the walk takes about 15 minutes. I made a point of taking a whole hour. I decided to really focus on the movement of my walking, noticing every time I lifted my foot and placing it back on the ground. I walked slowly, feeling the movement of my body’s muscles as each part of my foot connected with the ground – slightly leaning forward at toe, slightly leaning back at heel. I visualised my muscles and tendons of my legs moving as I walked, imagining them getting stronger, fitter, healthier with each step.

Every so often I would stop, and gaze across at the sea, watching the waves hitting the beach, white froth moving along the edge of the sand. I listened to the seabirds, and watched the seagulls swooping. I felt the wind on my face.

As it was dusk, and descending into night at the time I walked, I began to notice the stars appearing in the evening sky. Across the water, lights shone from the coastline opposite, and twinkling lights of boats and lighthouses became clear. I also spotted the lights of planes crossing over to Edinburgh airport in the distance.

Every time my mind wandered to another topic, or thought, or ‘thing to do’, I brought it back to my breath, concentrating on that, breathing in and out as I walked, coming back to the Esplanade – to the here and now.

A full hour of mindfulness does not need to be sitting on a cushion doing meditation. After the hour I felt refreshed, nourished, and fitter. My mind felt calmer. I had arrived, back once again with my body, in the present moment.

The walk gave me an idea to run events on an ‘hour of concentrated mindfulness’. It’s good practice, and will form part of a series of ‘deepening’ events this year.

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