A Hiker’s Guide to Mindfulness
How Hiking Can Illustrate Mindfulness in Daily Life, perspectives from a counselor in missoula, mt
I’ve been thinking about this metaphor for a few years. Now that I’m finally getting around to writing it, I hope it’s helpful to some of you out there, whether you’re a hiker or not.
In your life, do you ever have the following experiences? Your mind starts spiraling when you’re doing something else. Or maybe you just start brainstorming and realize that you’ve been missing out on what’s right in front of you. Sometimes this happens to me on a hike, and at other times it’s just “getting in my head” that pulls me away.
Maybe you realize that you’re in a beautiful place or with people you love being with, but you’re missing out because your mind is distracted by your worries, what needs to get done, a zillion other possibilities. I remember someone (probably a therapist) saying a few years ago that when we think about the past or worry about the future we miss out on half of our lives. Sometimes it makes sense to do that, when we have a problem to solve or plans to make. It’s helpful on occasion to examine what happened in the past, so that we can understand what happened and possibly make changes to our behavior moving forward. But for now I’m going to talk about the times when you want to be engaged in what you’re doing, who you’re with, and where you are.
Lessons from the Trail: a practical metaphor from hiking
Imagine you’re on a hike. It’s rocky and there are roots all around. Because of this, you’re looking at the ground, making sure that you don’t stub your toe on a rock, trip over a root, or slip on a dusting of snow and dislocate your shoulder (true story…mine). You realize you’ve been on this beautiful hike and haven’t even noticed what’s around you.
This is like our minds. When there is a danger nearby, our minds have evolved to help us fight, flee, or freeze. Our bodies respond, and we do what’s needed to stay safe. In the best-case scenarios, we have time in between threats to recognize that they’re not actually there anymore or that it we simply felt unsafe. That’s when we return to a more settled state and we can recover or problem-solve.
When we feel anxious, we sometimes stay in that fight or flight mode even when there is no danger. This is like the roots and the rocks that we find on the hike. We are so focused on looking for things that could trip us up that we miss the beautiful setting we’re in. We see the ground and all its obstacles, but we forget to notice the trees and the sky, the temperature and the wind, the smells and the sounds. But what if you stopped? What if you slowed down to see where you are and what's around you, and to remember why it's important? Did you come here to appreciate nature, to clear your mind, to take care of your body? When you get on autopilot and fixate on the roots and the rocks, you might realize that the whole reason you came is fading out of view.
Sure, there are risks and reasons to be cautious and alert while you hike. It’s okay to even be a little bit scared. That’s why you came prepared with bear spray. But if you didn’t take that risk, you would have missed out. This is like a lot of things we do (or don’t do) in life. We think so much about times in the past or the future that we forget to be present. Or we focus so much on the potential risks and fears that we don’t even do the important things to care for our body and our soul.
The steps (pun intended)
Notice when you’ve slipped into problem-solving/worrying/”looking for roots”
Take a pause. If you keep going, it’s hard to take actions based on the kind of person you want to be.
Notice what’s around you - Our senses are an important part of how we experience the world; they help us to survive and detect danger, but they also allow us to experience calm, pleasure, and joy. So run through all five senses, or pick one or two that are the strongest for you, and take a few minutes to notice what is going on inside of you or around you right now. One of my favorites when I’m stuck in my thoughts is to listen; my theory is that if I’m listening to something that’s around me in the moment, I am less distracted by thoughts that pop into my head.
Repeat - Just like building up the muscles to take a longer, steeper hike, our mindfulness muscles need training. You might find it more realistic to take small steps to increase the moments of mindfulness in your day, or in your hike. One strategy for remembering to do this is to link this new habit with an old habit. For example, sometimes I try to stop and notice what’s around me when I give my dog a treat. It’s a win-win situation.
Ask yourself if there’s a better time for problem-solving or thinking. Can you put aside time later in your day to worry, or can you write things down rather than trying to keep them in your head? Do what you intended to with this precious time outside, or with your loved ones, or engaged in the things that matter to you.
Nature-Inspired Counseling In Missoula, MT or Online Throughout Montana
Jon Kabat-Zinn, a Professor Emeritus of Medicine and founder of the Mindfulness-Based Stress Reduction clinic at the University of Massachusetts Medical School, said that mindfulness is “the awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally.” Thoughts may arise, and that’s okay. Just try not to forget that they are one small part of what is here in any given moment. Now go take that hike.
If you’re interested in talking with Anne about how to practice mindfulness in your life, whether on the trail or off, reach out for a free 15-minute consultation call.
Anne Graham, LCPC, is a Licensed Clinical Professional Counselor in Missoula, Montana. She offers in-person counseling in Missoula, MT and telehealth for clients throughout Montana. In addition to having a deep interest in the benefits of nature for our well-being, Anne works with people on improving their responses to anxiety, people-pleasing, and perfectionism. Anne uses Acceptance and Commitment Therapy in conjunction with perspectives and strategies from other therapeutic approaches.
Here I am, water and bear spray in hand, doing what I can to take a beautiful hike that made me a little bit nervous.