Podcast Summary: "The Science Of Walking: The Benefits Of Walking In Nature, Walking Meetings, And Walking Meditation | Dacher Keltner"

Introduction

In this enlightening episode of 10% Happier with Dan Harris, host Dan Harris engages in a profound discussion with Dacher Keltner, a renowned Professor of Psychology at UC Berkeley. With over 200 scientific publications and six influential books, including Born to Be Good and Awe, Keltner brings deep insights into the multifaceted benefits of walking. This episode delves into various forms of walking—walking in nature, walking meetings, and walking meditation—and explores the scientific underpinnings that make walking a powerful tool for enhancing mental and physical well-being.

1. Walking in Nature and Awe Walks [03:07 - 07:36]

Definition and Concept of Awe Walks

Keltner introduces the concept of awe walks, a practice designed to infuse regular walking with moments of wonder and amazement. Collaborating with Virginia Stern from UC San Francisco, Keltner developed structured instructions to elevate a person's walking experience. These instructions encourage walkers to:

• Adopt a Meditative State: Slow breathing and synchronize footsteps to foster mindfulness.
• Seek Awe: Venture off the usual path to encounter something extraordinary, such as a unique garden or a breathtaking sky view.
• Engage in Detail-Oriented Observation: Focus on small elements like the veins on a leaf before expanding attention to the broader environment.

Scientific Findings

In an eight-week study involving participants aged 75 and older, those who practiced awe walks reported:

• Increased Feelings of Kindness and Compassion
• Reduced Distress and Physical Pain

Keltner highlights an intriguing observation where participants' selfies became less self-focused over time, symbolizing a diminished sense of ego and a greater connection to the universe.

Notable Quote:

Dacher Keltner [03:43]: "This tells us, and I know you're a great champion of this, which is, let's think practically, right? Let's take something we ordinarily do, walking and let's find a little bit of awe. And it actually has benefits in doing that."

2. Awe as a Trainable Skill [07:36 - 09:00]

Keltner addresses common misconceptions about awe, emphasizing that it is a skill rather than a once-in-a-lifetime mystical experience. He argues that:

• Awe Enhances Over Time: Regular practice deepens the experience, much like expertise in any other field.
• Accessibility of Awe: Awe is not confined to privileged individuals; it can be experienced by anyone, irrespective of their socio-economic status.

Notable Quote:

Dacher Keltner [07:43]: "It is a mental practice. And you know, when you talk to people who feel a lot of awe in a domain about wines or baseball statistics, they will agree with you. You know, aficionados like man, the more I learn about this, the more I learn about clouds, the more beautiful they become."

3. Mind-Body Unity and the Vagus Nerve [09:00 - 11:38]

The conversation shifts to the interconnectedness of the mind and body, challenging the traditional Cartesian dualism. Keltner explains how practices like awe walks activate the vagus nerve, which:

• Reduces Stress Response: Promotes relaxation and lowers anxiety.
• Enhances Emotional Well-being: Facilitates feelings of kindness and gratitude by releasing dopamine.

He underscores the importance of recognizing the unity of mind and body, illustrating how physiological changes during walking mediate emotional and cognitive benefits.

Notable Quote:

Dan Harris [09:47]: "And that really does speak to a unity."

4. General Benefits of Walking [11:38 - 13:14]

Keltner elaborates on the comprehensive benefits of walking, even without the deliberate practice of awe:

• Physical Health: Improves heart health, boosts the immune system, and increases life expectancy.
• Cognitive Enhancements: Enhances concentration, memory, and problem-solving abilities.
• Emotional Stability: Alleviates anxiety and promotes overall mental well-being.

He references studies showing that walking in natural environments amplifies these benefits, making it a potent practice for individuals across various age groups.

5. Step Counting and Personal Practices [13:14 - 17:39]

The discussion turns to the practice of step counting, a common habit among many. Keltner shares his personal approach:

• Daily Steps: Averages between 9,000 to 10,000 steps.
• Ritualizing Walks: Incorporates rituals into his walks, such as touching a tree to honor his deceased brother, fostering a deeper emotional connection to the activity.
• Mindful Awareness: Mentions the influence of writers like Rebecca Solnit, who advocate treating walking as a fundamental state of consciousness.

Notable Quote:

Dacher Keltner [15:41]: "Walking can very quickly become a kind of ritual, a repeated pattern of behavior that has some significance to you."

6. Walking Meetings and Productivity [17:39 - 22:27]

Harris shares his practice of conducting walking meetings to enhance productivity and focus. Keltner supports this approach, citing:

• Enhanced Attention and Problem-Solving: Walking can lead to better concentration and innovative thinking.
• Physiological Benefits: Walking induces a state of relaxation and reduces stress, even if the cognitive focus is on work-related topics.

He references historical figures like Charles Darwin, who found inspiration during his daily walks, reinforcing the idea that movement can fuel intellectual breakthroughs.

Notable Quote:

Dacher Keltner [22:27]: "Walking very often is social and we're walking with other people and we know from science, we synchronize, we suddenly are getting out of the narrow individual self to more."

7. Walking Meditation [22:27 - 33:22]

The episode culminates with an in-depth exploration of walking meditation, a practice that integrates mindfulness with the physical act of walking.

Keltner's Perspective and Practices:

• Personal Practice: Syncs breathing with steps (e.g., four steps per inhale, six steps per exhale) and conducts body scans to heighten sensory awareness.
• Philosophical Insights: Emphasizes the interconnectedness of all actions and thoughts with the broader universe, fostering a sense of awe and unity.
• Educational Implementation: Shares experiences of guiding students through walking meditation, highlighting its transformative impact on their awareness and attitudes.

Dan Harris's Approach:

• Insomnia Relief: Utilizes walking meditation before bed to combat restlessness and establish a peaceful transition to sleep.
• Structured Phrases: Incorporates specific mantras such as "there is a body," "what's the attitude in the mind right now?" and "this is nature" to anchor his meditation practice.

Notable Quotes:

Dan Harris [26:56]: "Every thought we have, no matter how embarrassing and seemingly bespoke or idiosyncratic, is an expression of the universe."

Dacher Keltner [30:59]: "I was just like, this is nature, right? This is humanity. Like, this is what we are. We have 700,000 unhoused. We got to work on it."

Conclusion

This episode of 10% Happier masterfully intertwines scientific research with practical applications, illustrating how different forms of walking can significantly enhance both mental and physical health. From awe walks that cultivate compassion and reduce distress to walking meditations that foster deep mindfulness and unity with nature, Keltner provides a comprehensive understanding of walking as a multifaceted tool for personal growth and well-being. Listeners are encouraged to integrate these practices into their daily lives to experience the profound benefits of mindful movement.

Further Resources:

• Books by Dacher Keltner:

  • Born to Be Good
  • The Power Paradox
  • Awe: The New Science of Everyday Wonder and How It Can Transform Your Life

• Podcast:

  • The Science of Happiness by Dacher Keltner

Note: For those interested in exploring more about walking meditation and the benefits of walking, checking out Dacher Keltner's books and podcast is highly recommended.