TEODORA FRENYO – PHOTOS BY THE AUTHOR

MINDFUL
ANCIENT WISDOM – THE HEALING POWER OF WALKING

WALKS
ATHENS
ABOUT THE AUTHOR

I was born in 1974 in Budapest. Growing up in a deeply religious

family under communist rule was an emotional challenge in itself.
My own personal growth has been shaped by childhood traumas
and their effects. My inner journey began when I suffered a series
of physical illnesses and emotional setbacks due to unresolved
and repressed grievances, and then reached a point in my life
where I needed real change. The diagnosis of cancer and subsequent events and
therapies woke me from Sleeping Beauty’s dream; they gave me a real, authentic
glimpse into reality. A much bigger reality.
Perhaps the most famous of these maxims is
I have encountered alternative therapeutic approaches that have helped me to
understand that many of our illnesses with physical symptoms are psychosomatic, i.e
spiritual origin. Most of our mental, emotional and physical problems, addictions and
self-regulatory behaviors are closely linked to past experiences and traumas, especially
Know Yourself
childhood influences, which can prevent us from being truly free and fulfilled in our
own way.
The books I read and the teachings I received helped to calm the inner monologues, which was the first of three maxims carved above the entrance
but the nervous anxiety, sadness and constant fear seemed to have grown on me.
My spiritual adventure was just beginning.
to the Temple of Apollo at Delphi.
I discovered the healing, inspiring power of meditation. Combined with walking, But this ancient advice is, in fact, only one of 147 maxims
mindful walking has become part of my daily life and has brought me closer to the only
solution that exists, to letting go, forgiveness, self-love and the inconceivable power of
(rules for a happy life) carved on a stone monument at Delphi.
Infinite Intelligence. The daily healing ‘Camino’ has become my best friend.
I have been walking worldwide for more than 7 years. In this process of development,
I have found a released, spiritual unity within myself to be able to rise above my
conflicts. My smile is finally real and difficulties are much easier to deal with.
My Walk&Change© project was established for a fulfilled, healthy, happy, harmonious
and truly conscious life.

With love, Teodora

 If You Are In
A Bad Mood
Go For A Walk.
If You Are
Still In A Bad Mood
Go For Another Walk.
Hippocrates
 The Habit That Can
Change Your Life

The brilliant Greek philosopher Aristotle, who lived in the 4th century
BC, is known for his belief that man is responsible for developing his
own virtues and that we develop them through our relationships
with other people. He believed that we can develop positive and
virtuous habits as easily as negative ones.

Make walking a daily routine and bring awareness to your regular

walks. Open your eyes and mind, use all five senses – touch,
sight, hearing, smell, and taste – to focus on enjoying simple
moments. When you get into the habit of iterative mindful
walking, its beneficial effects will quickly take hold and you will
soon experience a wonderful positive change in your life.
 Walking Is Man’s
Best Medicine.

Hippocrates, who is credited as the ‘Father of Medicine’, carried out

his first clinical examinations by observing people and comparing
their habits to determine their health.
He observed that people who walked regularly stayed healthy
longer. The ancient Greek physician had been proclaiming for
thousands of years that light, regular exercise could help
prevent most diseases.

You carry your own body weight while walking. This is called
weight-bearing activity. Just 3-5 minutes of walking lowers may
be as effective as medication at lowering blood pressure. Walking
for 15 minutes after every meal has been proven to reduce the
risk of developing type 2 diabetes; half an hour of walking helps
prevent heart disease and can prevent obesity and overweight,
regardless of age; 90 minutes of frequent, light, mindful walking
reduces stress levels and the risk of depression.
 What Is Mindfulness?

Jon Kabat-Zinn, PhD, a microbiologist at the University of

Massachusetts Medical School, started an eight-week program
in 1979, Mindfulness-Based Stress Reduction, which invited
patients to take time for self-care in the hospital basement. More
than forty years later, MBSR* is taught around the world, and
MBSR has become the gold standard for mindfulness applied to
stressful situations in everyday life, as well as research into whether
mindfulness practice improves mental and physical health.
According to the developer of the MBSR method, „The goal of
mindfulness is to develop moment-to-moment awareness,
which is achieved by intentionally and non-judgmentally
(completely neutrally) focusing attention on the present moment.”
The ability to be mindful makes us aware of what is happening
within and around us. It is a constant awareness of our bodies,
emotions and thoughts.
*Mindfulness-Based Stress Reduction
 Anyone Can Take
The Scientific Statement.
The conscious development of our breathing, an imperceptible
process, can be a pillar of physical awareness. Breathing is often
considered a natural skill, inhaling and exhaling, from birth to death.
But breathing is much more than that, it is the essence of life,
creative energy. One of the simplest practices of practicing
conscious presence is to be mindful of our breathing. This helps
calm and slow down the emotional turbulence in the mind, and can
balance our body, mind and spirit. Breathing techniques can reduce
levels of anxiety and, in the long term, calm the nervous system.
The greatest benefits can be achieved by doing it regularly as part
of your daily routine.
Exercise - Deep Breathing Relaxation
This calming breathing technique for stress, anxiety and panic takes
just a few minutes and can be done anywhere.
Keep your back straight and your shoulders back, this helps the
energy flow evenly through all the channels. You can do this standing
up, sitting in a chair, resting your back, or lying on the floor on a bed
or mattress. Untie any clothing that restricts your breathing.
1. Inhale slowly and deeply through your nose to the count of
four. Let your breath flow as deep down into your belly as is
comfortable, without forcing it.
2. After a short pause, let the air out gently for one long breath,
counting from 1 to 6 on exhalation.
3. Continue this for 3-5 minutes.
4. Notice that your breathing becomes slower and slower, your
body relaxes, and stress and tension are slowly released.
 Meditation.

Contrary to popular belief, meditation is a pretty simple concept.

Many people believe that meditation is something exotic,
exclusively associated with religions from the East. Meditation
was a common practice in ancient Greece. Both physical and
mental fitness was valued and idealized, as was a balanced
understanding and control of psychology and emotions. It was
believed that our capacity for reflection contributed to our
understanding of situations and the connections between the
past, the present, and what is possible.

Try a 5-minute meditation:

Give yourself the gift of a moment. Take a few big, deep breaths.
Focus on a perfectly ordinary moment: doves feathering,
leaves dancing, coffee steaming, clouds moving across the
sky. Empty your mind and begin to unwind. Relax and enjoy
the sense of peace.
 Walking Meditations.

The physical benefits of walking are indisputable. But what role

does mindfulness play in this? Walking meditation is more than
just walking, it is a mindfulness practice that combines the
physical experience of walking with the focused awareness of
a meditative state.
Mindful walking is a way of learning to enjoy the simplicity
of the present moment.
Mindfulness walks have a big advantage over contemplation in
a lotus position is that it easily helps to bring the body and mind
into alignment without the latter constantly wandering. In this
way, we allow ourselves to be where we are.
Meanwhile, we realize that we don’t need to go anywhere, there is
no better moment than NOW. This is the basis of mindfulness.
 How To Meditate
While Walking?

With eyes wide open!

There are several techniques of walking meditation: traditional,
breath-centered, guided meditation, mindful observation, mantra
chanting or positive affirmations.
Ever since I embarked on the path of spiritual quest, walking
in nature has become a conscious experience; I purposefully
observe all the vibes, shapes, smells, sounds and sensations
of the external environment, all the while the stress-relieving
effect of positive affirmations is going on in the background.
These affirmations are truly effective when we use words of
encouragement or appreciation that are in alignment with our
truth.
Notice the different physical feelings, thoughts and moods you
are in. You don’t have to analyse, accept or reject, just notice and
appreciate the simple joy of walking.
 Exercise – The daily mindful walk
Basically, you can take a mindful walk anywhere, no tools
or equipment needed, requires only two feet and a dash of
inspiration. It’s easy to fit into your daily routine. Stay hydrated.
1. Walk at a natural pace to start with. If you find it helpful, you
can count the steps to 10 and then start again with one. Notice
different physical sensations, thoughts and moods. No need
to analyse, accept or reject, just notice and appreciate the
simple pleasure of walking!
2. Now, for a few minutes, expand your attention to the sounds.
Whether you are walking in the woods or in the city, listen to
the sounds without labeling or naming them, whether you find
them pleasant or disturbing. Notice the sounds as no more or
less than sounds.
3. Then shift your focus to smell. Don’t force or force yourself
to smell anything, just direct your attention to your sense of
smell. When you turn your full attention to an activity, you are
“connected” to it.
4. Now switch to vision: the landscape, the colors, shades,
textures. Stay naturally in the present, don’t wander far in
thought, keep this open awareness of the view around you,
focusing only on the walk. If you find yourself distracted by
other thoughts, simply return to the focus on the movements
of your feet, your breath, or the sensations in your body. At
the end of the walk, notice how you feel. Do you feel calmer,
more energetic, or more focused?
5. At the end of the walk, notice how you feel. Do you feel calmer,
more energetic, or more focused?
Walking often helps clear our minds. You may also find that when
faced with an unresolved problem, walking in the open air can
bring answers you didn’t know you had.
During my walks, I often say “thank you”. I am grateful for the
exercise, for the place I live in, for well-being, for health and for
freedom.
 Keep Your Body And Soul
In Good Shape.
Cleobulussages

The holistic health promotion. The term holism (from the

Greek „holos”) means the consideration of wholeness. Holistic
healing sees the person as a whole, assuming the unity of body,
mind and emotions. Hippocrates held the belief that the body
must be treated as a whole and not just a series of parts. Among
other ancient physicians, he worked on the theory that all illnesses
had a natural cause, not a supernatural one. Holistic health care
seeks to restore harmony to the body and stimulate self-healing
processes.
If you do not take time for health, you must take time for disease!
An energetic 20-minute walk each day is an easy way to slash
your health risks.
 Mens Sana In Corpore Sano.

Mens sana in corpore sano. A healthy soul in a healthy body.

This Latin saying was taken seriously by the Greeks, whose
philosophers believed that the two were inseparable. Although
the ancient Olympic Games were a test of physical strength, it
also became a symbol of peace. Principles were enshrined in the
Olympic Charter, including the tradition of the ‚Olympic truce’ or
Ekecheiria. During the sacred truce, the players’ souls were free
from danger or threat, and felt safe.

The origins of psychology can also be found in ancient Greece. The

body-soul dilemma was first analyzed by ancient philosophers,
Socrates, Aristotle, and Plato. They speculated on the immortality
of the soul, the spiritual perfection of human happiness, the ego,
and self-knowledge.
 Stop Agonising Over It,
What You Can’t Control!

The man who promoted this idea was a Stoic philosopher called
Epictetus. He believed that it is not worth wasting our physical,
mental, and spiritual energy on things we cannot control.
According to the Stoics, nothing is inherently good or bad; our state
of mind depends on our ability to relate objectively to ourselves
and the world around us.

Just trust that you are fine as you are. The more you put energy
into what is good about you, rather than focusing on your
shortcomings, the more you recognize and embody your worth
and fullness in the present moment, which is what the practice of
meditation has been about for thousands of years.
 Find The Real Joy!

In our pursuit of the good life, it is important to look for true

joy. Contrary to the modern definition of well-being in ethical
teaching, which sees well-being as a life of hedonism and luxury,
for the ancient Greeks, it meant finding a state of tranquillity,
stillness, and spiritual ease.
According to Stoicism, the ancient Greek school of philosophy
founded by Zeno in the third century BC in Athens, your peace
of mind is in your own hands.
To experience the true joy of life in the present passing
moment, to be content with what is enough, to appreciate what
is already given; with this attitude, man tends to experience
happiness in its simplicity and is able to find something positive
in every situation.
 EXERCISE –
A simple gratitude exercise,
that will make you happier.
What makes you happy is very personal.
Have you ever thought about what you value more than anything
else in life? This is the basis of how Aristotle approached his
thoughts and teachings on the subject of happiness. Achieving
happiness is not a specific place or characteristic – it is a daily
practice that leads you to experience positive feelings about
yourself and the world around you.
Start with the practice of gratitude. You don’t have to wait until
November to give thanks, I’ve turned it into a daily routine like
brushing my teeth.
The best way to reap the benefits of gratitude is to notice new
things to be grateful for each day. You can write a gratitude journal,
or you can make gratitude notes and collect them in a jar.
And you can re-read them every month or at the end of the year.
1. What’s something enjoyable you get to experience every day
that you’ve come to take for granted?
2. What is the best thing that has happened today so far?
3. What’s one thoughtful thing someone did for you recently?
4. Have you had a chance to help someone recently, and how
did that make you feel?
5. What’s one thing that made you have a good laugh recently?
6. Have you experienced any blessings in disguise lately—
things that didn’t turn out as you’d hoped and yet turned out
for the best?
7. What have you seen recently that made you feel happy or
free?
8. What personality trait are you really grateful for that makes
certain parts of your life easier?
9. How am I better today than I was yesterday?
10. What is one thing about your body that you appreciate?
Everything becomes easier when you move beyond fear and
despair and cultivate a grateful, hopeful heart.
 We Are What We Repeatedly Do.
Excellence, Therefore,
Is Not An Act, But A Habit.

Aristotle

Mindfulness is not exactly about sitting in a lotus position for a

lifetime and experiencing oneness with the universe. While there
are many mindfulness practices you can do regularly, learning
how to live in the present moment means a lifestyle.
Closely related to the idea of fitness is the concept of wellness.
Wellness is a state of well-being, not a passive state or a one-
off action, but a lifelong practice that requires intentional actions
and choices.
 Movement Is Life.

In ancient Greece, sport was part of a person’s general

education. For them, sport was linked to mental, aesthetic and
moral development, and was the basis for the harmonious
development of the individual.
From the 1970s to the present day, fashionable fitness trends
have come and gone – Jazzercise, Step Aerobics, Tae-bo, Kick-boxing,
Zumba, Crossfit – but one form of exercise remains constant, and
that is walking!
I know from fellow walkers that mindfulness-based stress
reduction walking can help to empower and improve our quality
of life, health and well-being in as little as 6 weeks, through
energy metabolism.
It is a multidimensional state, beyond the physical. As it
strives to balance the whole system, it includes our physical,
emotional, mental, social, spiritual, environmental, financial, and
occupational well-being.
 Supernatural.

The ancient Greeks worshipped many gods whom they

believed appeared in human form and yet were endowed with
superhuman strength and ageless beauty. Since every aspect
of nature was considered divine or divinely guided, every
aspect of individual and social life was believed to be under
the supernatural influence, and proper worship of gods and
heroes was considered a basic necessity of life. The nearest
Greek equivalent of faith was Pistis, the personification of good
faith, trust and reliability. It qualified the relationship between
humans and between humans and a supernatural entity.
 Prayer Indeed Is Good,
But While Calling On The Gods
A Man Should Himself
Lend A Hand.
Hippocrates

Nowadays, a special and increasingly popular form of guided

prayer is the prayer walk. The prayer walk uses sights, sounds
and even smells to engage both body and mind in prayer.
Contrary to popular belief, prayer is not just verbal and it is not
just a request. A meditative prayer is a form of prayer that seeks
to introduce the practitioner to contemplation, after a certain
level there is no object, only complete silence.
 Walk Into The World.

Whenever I visit a new place, my first stop is the city market,

including everything from farmers’ markets to street vendors
to flea markets and more. Visit the bustling agora and you’re
immediately immersed in the daily life of a town. The cafés and
squares around the market, popular with locals, are where real
life happens. Get in the local spirit and see the diversity of
beauties of your station.

Ask a local!
It’s worth exploring the favorite restaurants and pastimes of the
people who live there, the hidden places, your walks will show you
the true face of a locality and you’ll see things you would never
have discovered otherwise. On foot, you’ll quickly get into the
rhythm of your destination, becoming part of it and not just a
visitor taking selfies. This is the key of slow travel.
 Festina Lente,
Make Haste Slowly.

This oxymoron maxim in its Greek form (σπεῦδε βραδέως) was

also used as a motto by Emperor Augustus. Latin Festina Lente was
also used as a motto by the Medici, the English Count of Onslow
and the Bouvier d’Yvoire family.

Walk slowly, see more! When we enjoy our surroundings at a

leisurely pace and spend longer in one place to connect more
deeply with the culture and locals, we do slow travel. Ever felt post-
holiday anxiety or more exhausted after a holiday? Break away
from the usual „3 days to do” agenda for a relaxed but enjoyable
experience, so that the trip is truly fulfilling.
Taking in the scenery, touching the 5,000 years marble blocks,
enjoy the restaurant experience, and learning the story behind
them is all part of mindfulness.
 Acropolis

Athens is full of secrets and stories from the past. The city’s most
notable landmark is undoubtedly the Acropolis, a mid-fifth
century BC ancient monument complex. Situated at an altitude
of 150m above sea level, the citadel has stood for thousands of
years and has seen a lot of history in that time. The structures
within the citadel are a very important chronicle of ancient history.
The Acropolis is well worth a detailed tour.

There is also an unknown temple, a secret that few people know

about, located on the Acropolis, more precisely at its foot. The
Panagia Spiliotissa (Cave Chapel of the Virgin Mary), built by
Thrasyllos in 320 BC, can be approached by a secluded path that
starts at the highest point of the Theatre of Dionysus.
Make the most of your €20 ticket to visit the most remarkable
buildings on top of the Acropolis.
Beulé Gate » Agrippa Monument » Propylaia » Partheon »
Temple of Athena of Pallas » Temple of Athena Nike » Erekhtheion »
Theatre of Dionysus » Odeon of Herodes Atticus
The citadel was considered a sacred site in antiquity and is
now a UNESCO World Heritage Site.

Tips: Az ősi köveken évezredek óta emberek ezrei járnak nap

mint nap, ezért a sziklák göröngyösek és nagyon csúszósak.
Vigyázzon, hova lép a kövezett sétányon kívül.
Kerülje el a tűző napot és a tömeget, menjen reggel vagy kora
este, ez utóbbi lehetőséget ad arra is, hogy egy lenyűgöző
naplementét csodáljon meg az Akropolisz-hegyen. A kapukon
belül tilos ételt fogyasztani, de a Partheon melletti szökőkútnál
feltöltheted a vizet. Az Akropolisz tetején jól karbantartott WC-k
és szökőkutak is vannak.

Recommended: comfortable shoes and clothing, sunscreen, hat,

water bottle.

about 4 km. ~3 hours walk | rough ground, slow walk

 Anafiotika

Anafiotika is a small ancient neighborhood in Athens and leads

directly to the Acropolis. Nestled between Mount Acropolis and
the bustling Plaka district, Anafiotika is not easy to find, but once
you do, you know you’ve stumbled upon a gem of a secret known
only to the locals. Anafiotika has all the hallmarks of a typical
Cycladic village. Little white cottages, winding alleyways, creeping
flowers and lazy cats sunbathing.

Hadrian’s Gate » Anafiotika » St John the Theologian Church »

“Galerie der AUGEN” graffiti streets » Acropolis

Recommended: Get ready for a lot of stairs! Stay Hydrated and

it’s advisable to wear footwear with soles that grip the slippery
paving stones.

2,4 km | climbs, stairs, slow walk

 Agora

The Greek word a-go-ra comes from the verb meaning “to gather,
to assemble”.
A large area of ancient ruins and greenery, the Agora, northwest
of the Acropolis, was the centre of Athens in ancient times and
the main meeting place for the city’s inhabitants.
It was the scene of civic administration and judgment, the main
market and business centre, the site of Greek drama and athletic
performances, and a popular place for intellectual exchange.
Among the most important monuments of the Agora are the
Temple of Hephaestus and the Stoa of Attalus, the best-preserved
building in the Agora. A little further away is the small Ionic
temple of Apollo Patroclus. The agora is crossed diagonally by a
wide, paved road, known as the Panathenaic procession road.

~3 hours walk | steady walk, gravel, green area

 Panathenaic Stadium

Built around 330 BC, the stadium has undergone many

transformations over its long history and became the home
of the first modern Olympic Games in 1896, and remains the
only all-marble stadium in the world. In the 6th century BC,
the Panathenaic Games were held here, and the annual city
marathon still ends here.
One of the seven hills of Athens, Mount Ardittos, is located high
above the city on the eastern side of the Illysos river, offering
an unbeatable view of the stadium and Athens. The park,
covered with pine trees and other Mediterranean vegetation, is
a particularly energetic area of Athens, a great place for a quiet,
contemplative walk. Mount Ardittos has been considered a sacred
site since antiquity, home to the temple of Artemis Agrotera, but
most importantly, it is the place where the Eleusinian rituals took
place.

~2 hours walk | steady walk, stairs

 National Garden

In the heart of Athens, between Syntagma Square and the

Kallimarmaro stadium, is the famous Athens National Garden,
a beautiful 16-hectare area where you can relax in lush green
surroundings, away from the hustle and bustle of the city center.
The National Garden was created between 1838 and 1840 by
order of Queen Amalia, the first Queen of Greece. Initially called
the Royal Garden because it was fenced off and only the royal
family were allowed to walk there. The public could only walk in
the Zappeion, another small park next to the Royal Garden. But
after the restoration of democracy in Greece in 1975, the park
was renamed the National Garden and opened to the public.

Thanks to the cool shade provided by the sky-high palm trees in

the botanical park, you can also try the Japanese-inspired forest
bathing, a combination of quality time in nature and walking
meditation.

~2 hours walk | even ground, slow walk

 Lyceum of Aristotle

Aristotle founded his Lyceum in 335 BC, just outside the city walls,
on the land between the rivers Iridanos and Ilissos. The lyceum
was modelled on Plato’s academy. Because Aristotle taught by
walking among the trees of the grove, his students, the visitors
to the Lükeion, were called peripateticsos (peripatos - walking
place). They were the walking philosophers.
Aristotle’s habit of combining study and walking inspired the
practice of what we now call “peripatetic meditation”. One of the
reasons why classes were held outdoors was that students often
researched the plants and animals collected by Alexander the Great
during his conquests and given to the Lyceum, since Aristotle was
Alexander’s mentor from 343 BC. The Lyceum was not a private
club like the Academy; many of the lectures there were open to
the general public and given free of charge.

~1 hours walk | even ground, slow walk

 Enjoy The New Day.

There’s a sunrise and a sunset every single day, no matter where

you are. Start your day right with the morning mindset, add a
little magic into your day right from the start. Getting up and
going for a morning walk is good for your physical and mental
health. After waking up, reaffirm that this day will not be in vain
and you will enjoy every minute of the new day.

Morning walks tend to start and end your day in a good mood.
Perfect day-starting walking meditations take 20-40 minutes, but
only walk as much as feels right for your body. No matter how
long you walk, the effect is enough energy and balance for the
whole day. Arrive in the present moment in every step.
 Sunset Walk.

Sunsets are inspiring and refreshing, however, most of us only

take the time to enjoy this special experience when we go on
holiday. Wherever I am in this world this is my favorite time of
day and my most fun pastime. It’s called magic hour for a reason.
Sunset is proof that whatever happens, every day can have a
fabulous ending. An evening walk is a great way to sum up the
day’s events and feeling from a distance and can be a supportive
tool for our mental wellbeing.

Making it a habit to walk after dinner can encourage everyone to

include a minimum of movement in their day.

Your body and your mind will thank you for it.
Copyright © 2022 by Teodora Frenyo

All rights reserved. No part of this publication may be reproduced

without prior written permission from the author.
The author of the book do not make any claim or guarantee for
any physical, mental, emotional, spiritual, or financial result. All
products, services and information provided by the author are
for general education and entertainment purposes only. The
information provided herein is in no way a substitute for medical
or other professional advice. In the event you use any of the
information contained in this book for yourself, the author and
publisher assume no responsibility for your actions.

The author© photos were taken in Athens, Greece, in 2019.

***
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