How a weekly mindfulness walk begins.

We start right on time. Walkers circle up for two minutes to be reminded of what we’re doing.

We only have three things to do: breathe, walk, and observe.

Take a deep breath, and pay attention to it. When you take a deep breath and think about it, it’s like it connects your brain back into your body. You start functioning as a whole person.

Walk, one foot in front of the other. Head up, shoulders back. Look up, not down at your feet. When you look down at your feet as you walk, your mind starts rehashing your past or stressing out about your future. We’re not doing that right now. Stay present in the moment, right here in this neighborhood.

Observe the sights, sounds, smells, and feelings of these neighborhoods. It takes intention, especially to notice sounds, smells, and feelings.

We don’t talk to each other, as a way to respect that each of us is having thoughts about what we observe. This is often a challenge for first time walkers. The natural instinct is to have a thought and then express it out loud. Hold your thoughts. Respect that everyone is having thoughts about what we are experiencing. We will share thoughts at the end of the walk.

We talk to people we encounter. We greet people, whether briefly or in a short conversation. We often learn so much in just a brief conversation with someone who is in the neighborhood.

There is a route planned, usually about 4 miles. But we are travelers, and we often stop and linger, or go around another way. I take pictures with my iPhone, but I’m disconnected from technology.

Every walk starts and ends with this: These are our brothers and sisters in Fresno, and our lives and futures are tied together.

When we end the walk, we gather for 5 to 10 minutes to talk about our observations. I bring my iPad and type a Walk Reflection from what the walkers share.