Thoughtful Walks is a weekly active meditation with the intention on getting you outside and physically active while also asking you to engage in quiet contemplation with a particular quote or thought for at least thirty minutes.

 

Choose a place where you feel inspired and can quietly reflect. You can walk alone, with a friend, or even a group. If you are walking with others, remain quiet for the entire time. Agree to staying after the walk to share people's thoughts and insights in a robust discussion. If you decide to walk solo, keep a written or visual journal of points of awareness.

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Why Walk?

The benefits of having a consistent walking routine should be never be underestimated as it greatly improves both our emotional and physical well being. Walking is especially supportive if you are dealing with a difficult life situation such as grieving from a loss of someone or something that is important to you. You will experience reduced stress and anxiety and the ability to better process difficult emotions.

 

Walking in the woods, at the ocean, in a city park or down a quiet neighborhood street can calm your nerves, quiet the mind and improve your overall mood. Make sure your route is safe, well lit and inspiring. It is a good idea to let a friend or loved one know where you will be walking and when you expect to return.

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On a social level, walking with a friend or group can stave off loneliness as you deepen your connections with others. Building a supportive community fosters a sense of belonging and purpose.

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On a physical level, walking improves blood flow to your muscles and brain sharpening your concentration, focus, boosting your creative nature. You will improve your sleep and be able to set improved sleep patterns. You will gain more energy and endurance which can supportive in other areas of life.

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Creating A Walking Routine

In the beginning, it is best to start with a shorter less strenuous walk and build up your endurance and distance from there. Keep in mind that it is not about the length of the walk but about the quality and consistency. It is best to start out at a relaxed pace, work up to a brisk walk and then wind down about ten minutes at the end by going back to a relaxed pace.

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Choose comfortable, supportive walking shoes. Dress in layers for the weather. You can bring a jacket or sweater in case the weather changes. Be sure to carry water to keep yourself hydrated.

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Your main goal is to make this enjoyable and something you look forward to doing at least three days a week. The length and distance of your walk is determined by you. For the sake of Thoughtful Walks, it is best to walk for at least thirty minutes. If you get tired, break it up into ten minute intervals. Find a place to sit for a few minutes before you begin again.

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Quotes To Ponder

I will add new quotes each month. I encourage you to find your own inspirational ones as well.

Choose what speaks to you. Have fun with it. If you are walking with a friend or group, take turns. You can even look for quotes based around a theme such as overcoming life challenges, motivation, grief or personal growth just to name a few. 

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Ask yourself how the quote relates to your life. Does it support your values and beliefs? Is there something you need to change, let go of, overcome, embrace or embody? How will this help you to live your life more fully?

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Quotes on Personal Growth

 

“It is your attitude, not your aptitude, that determines your altitude.”    - Zig Ziglar

 

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

- Winston Churchill

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“Do not let the memories of your past limit the potential of your future. There are no limits to what you can achieve on your journey through life, except in your mind.”     - Roy T. Bennett

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“The two most important days in your life are the day you are born and the day you find out why.”

- Mark Twain

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Quotes on Inner Strength

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“Your treasure – your perfection – is within you already. But to claim it, you must leave the busy commotion of the mind and abandon the desires of the ego and enter into the silence of the heart.”   - Elizabeth Gilbert

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“Do not judge me by my success, judge me by how many times I fell down and got back up again.”    - Nelson Mandela

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“The most beautiful people I’ve known are those who have known trials, have known struggles, have known loss, and have found their way out of the depths.”    - Elisabeth Kübler-Ross

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"Still, I rise." - Maya Angelou

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Quotes on Courage

  

“Courage is not the absence of fear but rather the assessment that something else is more important than fear.”    - Franklin D. Roosevelt

 

"Life shrinks or expands in proportion to one's courage."    - Anais Nin

 

"A man with outward courage dares to die; a man with inner courage dares to live."     - Lao Tzu

 

"Courage doesn't happen when you have all the answers. It happens when you are ready to face the questions you have been avoiding your whole life."   - Shannon L. Alder