UPDATE: click here to take a guided gratitude walk with me.
Gratitude walks have become as essential for me as brushing my teeth!
Every single morning, after I’ve had my coffee and Gino’s has had his milk, we set out for our morning gratitude walk.If you’re a long time reader you know I’m obsessed with gratitude. As I always like to say “gratitude is the gateway drug”.
Recently I’ve been getting a lot of DMs on Instagram about how to take a gratitude walk. So let’s dive in!
What is a gratitude walk?
A gratitude walk is simply the act of walking with a calm, present and grateful state of mind or being.
Why take a gratitude walk?
Practicing this technique for just 15-20 minutes can markedly increase lasting happiness.
Studies show that the simple act of gratitude has been proven to improve your mood, sleep, and even your immune system!
How to take a gratitude walk:
I honestly don’t think there is a right or wrong way to take a gratitude walk as long as you’re focusing on being present and really, truly feeling grateful.
You can take a gratitude walk alone or with your friend/partner. You can express gratitude silently, out loud as you walk or even share the things you are grateful for with your walking buddy!
Below, I’ll take you through my process on how to take a gratitude walk. Feel free to pull from this whatever resonates with you! You can also listen in to this podcast and go on a guided gratitude walk with me!
Step 1: Get Present
During the first half of my walk I focus on being present. For me, getting myself super present is the runway which allows the gratitude portion of the walk to take flight.
In order to get really present, I first begin with some breath work. I’ll take a few really deep and cleansing breaths.
Next, I’ll spend my time noticing details in nature but trying not to judge them. For instance I’ll feel the warm sun on my face, notice the cool breeze on my back and really try and savor as many positive sights, sounds or smells around me. I try not to “break” the feeling of being present by passing judgement.
The human mind always seeks to quantify. So instead of noticing and appreciating some beautiful flowers, you might find yourself wondering what type of flowers they are, when they bloom or what season they grow in.
Any time your mind starts to wander, don’t judge yourself or become upset. Simply watch the thought pass, as you would a passing cloud and bring yourself back into the present moment.
I have been meditating and taking gratitude walks for YEARS and I still struggle with this. But if you can simply always direct yourself back to the present moment that is when the magic starts to happen!
Step 2: Express Gratitude
After I go through this process of getting super present, I shift my focus toward gratitude.
I first begin with my physical body. I start at my feet and work my way up my body, doing a full body scan. I feel grateful for having shoes to protect my feet, for simply being able to walk at all, for my back which supports my body, my forgiving heart, my healthy lungs, my throat, my voice and for being able to be authentic and say what I feel. Lastly, I feel gratitude for my creative mind and sunny outlook on life.
After the full body scan I shift focus to my surroundings in nature, perhaps feeling gratitude for the beautiful day, the warmth of the sunshine and the cool breeze.
Then it’s on to external factors like my loving and supportive husband, my healthy and happy baby and my career.
Finally, and this is the secret sauce, I feel gratitude for things I don’t have yet but would like to call into my reality.
Remember the most important part of this is to not just think about what you’re thankful for, but to wholeheartedly FEEL it with your entire being,
A few extra tips:
- Try to take the walks daily. Gratitude is a PRACTICE.
- Switch up your route so you don’t get used to seeing the same things and start to take them for granted.
- Remember the key is not to simply list out what you’re grateful for but really, truly FEEL deep gratitude and appreciation. It’s the secret sauce and not only will you lead a happier life, you will fast track all you desire!
Click the button below to go on a guided gratitude walk with me!
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