“I started taking my daily morning walks three weeks ago,” says Adela Rodriguez, health plan representative, Southern California Region. “I forgot how important it was to have my quiet time every morning in the fresh air to meditate; it gets me ready to face the day with peace. Happy walking, all my fellow walkers — I’m really looking forward to our daily walks outside!”

You can transform walking, an everyday activity, into a tool for awareness and mindfulness with these tips:

• First, just stand. Keep your spine upright, shoulders relaxed, chest lifted. Take several slow, deep breaths.

• Now, begin walking. Walk at a relaxed yet normal pace. Focus on the physical experience. Concentrate on each part of your body as you move.

• Stay aware. If your mind wanders, it’s okay. Just bring your thoughts back to the physical sensations within your body. For safety reasons, ensure that you remain aware of your surroundings.

• Be mindful of your breathing. Breathe from your diaphragm in a natural, fluid way. To maximize the physical and mental benefits of walking, strive for 30 minutes a day, five days a week.