Introduction
The popularity of mindfulness training has skyrocketed in recent years. Mindfulness is a practice that involves paying attention purposefully and being present without any distractions. Walking meditation and the STOP practice are two of the many structured methods for developing awareness outlined in Stahl and Goldstein’s (2019) mindfulness workbook. It is crucial to pause and consider the physical, mental, and spiritual experiences that arose during and after the walking meditation or STOP exercise. Journaling is a powerful method of introspection and discovery that may be used for this purpose.
Experiences of Mindfulness
Mentally
Walking meditation, or STOP practice, is one of the most efficient methods for developing a meditative state. Both methods encourage nonjudgmental awareness of one’s internal and external experiences in the here and now. Some people find periods of peace and clarity throughout the walking meditation or STOP practice, while others find their brains spinning with distractions and problems the whole time (Stahl & Goldstein, 2019). Keeping a journal about these events can help bring and provide them with the light to develop a more tranquil and focused mindset.
Writing in a journal regularly is a valuable tool for increasing self-awareness and acceptance. Thoughts and feelings written down during walking meditation or STOP practice can help recognize trends, triggers, and growth opportunities. Journaling can also facilitate emotional processing, boosting self-awareness and general psychological well-being.
Emotionally
Mindfulness is a highly effective method for enhancing one’s capacity for introspection and self-control. While frequently connected with positive emotions, mindfulness practice may also bring up a wide range of sentiments that can be challenging to deal with. By writing down their feelings; people can better grasp the effects these emotions have on their everyday lives and find more effective ways to cope with them (Stahl & Goldstein, 2019).
When training your mind to be more present, positive feelings like happiness might occur. Being mindful helps one appreciate the little things they might have ignored. Journaling about positive emotions, such as happiness, might help people become more mindful of the present and boost their gratitude. People who journal their negative feelings are more likely to figure out what makes them sad or angry and how to deal with them healthily.
Physically
Both walking meditation and the STOP technique help train one’s attention to focus on bodily sensations. Walking, as meditation, can help us pay close attention to our bodies and the feelings they produce. The sensation of feet striking the ground, the swing of our arms, and the flow of breath may all be brought into sharper focus. The STOP method also suggests pausing for a moment to focus on the feelings in our bodies.
Deep breathing and attention to bodily sensations may increase awareness and presence. Keeping a journal about these experiences might help us feel more attuned to our bodies and improve our overall physical wellness (Stahl & Goldstein, 2019). To become more conscious of these sensations and to build a stronger appreciation for the physical components of our existence, writing about the feeling of the feet on the ground or the breath going in and out of our bodies may be quite beneficial. Keeping a journal can also aid in self-care by allowing people to see trends and patterns in bodily feelings.
Conclusion
The cultivation of awareness and compassion in day-to-day life may greatly benefit from the vital instrument of mindfulness. Therefore, build a more extensive awareness of our minds, emotions, and bodies and create a more attentive and fulfilling way of being by engaging in formal practices such as walking meditation or STOP and reflecting on our experiences via writing. These practices help people better understand our minds, emotions, and bodies.
Reference
Stahl, B., & Goldstein, E. (2019). A mindfulness-based stress reduction workbook (2nd ed.). New Harbinger Publications.