Start out by setting aside 10-15 minutes to walk. Leave all things that you don't absolutely need (keys, etc.), at your home or office. Outside, walk slowly, at about a third your normal pace, maintaining silence. Breathe in and out through your nose. Be aware of the breath as it passes in and out of your nostrils. Notice everything that you see, feel, smell, or hear, as well as everything that comes into your mind. As you notice, name the thought, feeling, or sensation to yourself. Breath in right nostril...tickle in left eyebrow...seeing tree bark...air around my face...and gently return to the breath. Just like any new habit, it takes time and patience to get good at this. As you get better, you can melt away emotional stress and re-focus in just a short period of time.
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