Hiking can be an amazing coping skill. It can ground us in the present moment and gives us the benefits of exercise for not only our bodies, but our mental health. We are so lucky in Akron to have the Cuyahoga Valley National Park right in our backyard. In this post I am going to talk about how to hike mindfully as well as some of my favorite spots to experience nature in the Cuyahoga Valley National Park. 

Why Mindfulness Works
Mindfulness is the process of observing your thoughts, feelings, and impulses to build self-awareness. It is also a practice of being present to your five senses. Studies have shown that mindfulness increases creativity, can help with sleep, and cultivates emotional intelligence. Researchers say that mindfulness activates and strengthens certain parts of the brain, prompting a host of positive psychological effects and generally improves well-being. 

Mindful Hiking Techniques

Stay in the Present. Many people hike to reduce stress, but that can be hard when your thoughts are running rampant. 

1. Turn your attention toward the action of walking. Feel your knees bend and straighten, your muscles tighten and relax, and the ground beneath your feet. Becoming absorbed in your motions brings greater body awareness, control, and balance. 
2.  Direct your thoughts to your breath. Practice breathing in and out through your nose only, then your mouth. Pay attention to inhales and exhales in relation to your pace and exertion. By focusing on your breath, your mind will become less distracted and your heart rate will stabilize. This balances your adrenaline and cortisol levels, making you less prone to fatigue. For these reasons, present-moment awareness can also be a useful tool to maintain calm if you find yourself in a stressful situation.
3.  Repeat an affirmation. Do this either silently or aloud. By reciting a positive mantra, you will stay focused during your hike. This practice is popular among elite athletes, evidence shows that positive self-talk boosts performance.

Cultivate Your Senses

By tuning into your senses, you become more conscious of your surroundings. 

1. See: Let your eyes wander slowly from minute details to larger views. Look up, to each side, and behind you. Allow your vision to absorb all of the colors and textures. Although most people feel they see to their fullest potential, a lot can be overlooked during a hike. Play around with this practice and note the sights you typically miss.
2. Hear: Listen to the sound of your footsteps and your breathing. Let the noise of the natural environment fill your ears and mind, and observe how each sound makes you feel.
3. Feel: Pause to touch the trees, dirt, water, and rocks. Feel the weight of your pack, the warmth of the sun, and the wind moving around you. Take the time to engage with the elements you often walk by without noticing. Research has shown that meditation, including this sensory exercise, slows down brain waves to the alpha state (associated with calm and increased creativity). You may feel like you’ve spent a week in the woods even if it’s only been a few hours.

Hike With Intention
In contrast with present-moment mindfulness, turn your attention elsewhere during your hike. As you walk, dedicate your thoughts to someone you care about. This act of selflessness is often referred to as “loving-kindness practice or meditation”. It amplifies time spent in nature by fostering compassion while also reducing stress. This practice helps us become more patient and can curb loneliness on the trail. It is especially powerful when hiking in challenging terrain or bad weather. 

1. Bring your awareness to someone in your life. This can be a loved one, someone you are in conflict with, or an entire community. Imagine them hiking alongside you. Notice how this makes you feel.
2. Set a positive intention or wish for this person. Be specific. Once you’re clear, imagine sending them this intention. Be generous with your desire and the energy you are directing. This step might seem cheesy, but it helps achieve a peaceful state and develop empathy.
3. Now, practice expressing that intention back to yourself. Breathe it in. Notice the relationship between what you want for this person and what you want for yourself.  

Cuyahoga Valley National Park Trails

Here is a comprehensive list of some of my favorite places to practice mindful hiking in the CVNP. The city of Akron has some amazing MetroParks, but the CVNP is a really special place to experience nature.

• Blue Hen Falls This is an amazing place to creek if you want to switch things up. This trail is not super long, but it makes up for that with how many beautiful views you have on the way. 
• The Ledges Trail This is a popular one because of the Ledges Overlook, but overall this is a great trail that rarely gets muddy. The rock formations and unique terrain are stunning.
• Brandywine Falls This is another popular trail that is worth a visit. The falls is the main attraction, but the trail that surrounds it is beautiful too.