When you first start to wander, it is quite normal to feel a bit scattered or disconnected. You may think it is not a good time to wander, or that it would be better to be doing something else, anything else. This is the task-oriented part of your brain telling you this. Your inner critic may also be chiming in, telling you you’re not doing it right, that you should abandon the whole idea.
Know this: It takes time to ease into a wander. This cannot be stressed enough! The beginning might feel forced or uncomfortable, the body tight, the mind wild. You must walk for a specific period of time before you feel the wander start to flow. The amount of time will vary depending on how engaged your mind is with your “real world” obligations. You must give yourself time to get into a rhythm.
But slowly, slowly, you can begin to notice things around you. Use your senses. How many different smells do you notice? What are the sounds you can hear right now? Listen to the sound your feet make when they touch the ground. Can you see any wildlife? Nature? Notice the pressure you feel when you place your foot down on the ground. Notice your breath. You may breathe a bit deeper now than you did a couple of minutes ago. You start to sink into a pace that feels good. Not too fast, not too slow. Enjoy the rhythm.