3 Mindfulness and Mental Preparation Techniques for the Trail

Being present can be a rare state of being for many of us in our busy day to day lives full of lights, sounds, to-do lists, work, family obligations and any number of other distractions that surround us. If you are like me, you may have a mindfulness practice that keeps you grounded amidst all of this. Building 10 to 20 minutes of meditation or focused gratitude into your daily life can have huge benefits. But what about when you are backpacking and you are so tired that even the thought of brushing your teeth at the end of the day seems like a chore? What about the mental challenges of taking on a multi-month hike at all?

First, when it comes to presence, one might argue that backpacking itself is a form of moving meditation and I would wholeheartedly agree. I find myself present often when I am on long runs or hikes. I would add that, in order to experience the maximum benefit of this meditative aspect of hiking, it is important to disconnect: turn off the audiobook, podcast, or music while you walk. This can bring a distinct aspect of calm connection to your experience.

When it comes to preparing for the mental challenges of a long-distance hike, having a solid mindfulness practice at home is a great foundation. Additionally, you can use other techniques to get yourself ready.

If you would like to delve into focused meditation and mental preparation practices to prepare you for, aid you on, and integrate your return from the trail here are three techniques you can use. These are adapted from my book (co-authored with Katie Gerber) Adventure Ready: A Hiker’s Guide to Planning, Training, and Resiliency available from my website or wherever you get your books.

Before You Go:

Before you head out for a challenging trip, I recommend visualization practice in addition to a daily meditation practice. Dedicated mental exercises such as visualization have been proven to help you adapt to the mental (and physical) challenges you may face on the trip ahead. Here is a sample visualization. Adapt it to your particular concerns and trail.

Settle into a quiet space and visualize yourself on trail. Picture yourself strong, happy and resilient. Begin with your optimal scenery and weather. Over time, shift those to more challenging situations, but maintain a self-visualization that is strong, happy and resilient.

On The Trail:

Choose a mantra. One simple phrase that is meaningful to you, such as “I am strong,” can focus your mind when things are hard and encourage you along the way. You can repeat it aloud, write it down, or just meditate on it in your mind. You may find that you shift mantras throughout your journey or use several at once time, depending on the situation you find yourself in. The point of these phrases is to provide mental steadiness and focus, as well as reassurance, whenever big challenges arise.

Back At Home:

Reintegrating from an extended backcountry trip can be challenging physically and emotionally. After a powerful and challenging experience your perception of self, and personal growth will be immense. However, trying to integrate this expanded version of yourself into the life and relationships you left behind can be exceptionally challenging. Dedicated meditation practice can be very helpful.

Settle into a comfortable position in a quiet place. You may find it very helpful to do this outside where you can be in contact with the earth. Focus your attention on your breath: taking deep, smooth inhalations and exhalations. Allow your thoughts to race through your brain, but do not latch onto them or get folded into internal storytelling. Eventually they will fade and you can be alone with your breath. It might be helpful to focus on another part of your body, such as your connection with the ground. Spend as much time here simply being as you wish.