A GUIDE TO WALKING MEDITATION

What is walking meditation?

A walking meditation is designed to bring our body and mind in sync while we are out and about.

It is a mindfulness practice that has many possible benefits and may help you feel more grounded, balanced and serene.

It also helps you develop a different awareness of your surroundings, body and thoughts.

Basically, walking meditation is a predominantly exteroceptive form of meditation where you walk at a slow pace focusing on the rhythm of your inhales and exhales to sync with your steps, while being aware of yourself and surroundings.

The benefits of walking meditation

Boosts blood flow

Improves digestion

Reduces anxiety

Improves blood sugar levels and circulation

Alleviates depression

Improves wellbeing

Improves sleep quality

Makes exercise enjoyable

Inspires creativity

Enhances balance

Try this – Follow each of these cues for 30-60 seconds

Step 1 – Body Check

As you start to walk, notice how your body feels.

Heavy or light? Stiff or relaxed?

Take a few seconds to become aware of your posture and how you carry yourself.

Step 2 – Observe

Without trying to change the way you walk, simply observe your gait (walking style/stride). Bring your attention to it.

Step 3 – Turn in

Tune in to what is going on around you – passing cars, other people, trees, the movement and or stillness of things, or any other sights that come into your awareness field. You’re not thinking about any of the things though, you’re just observing what you see.

Step 4 – Noting the Sounds

Noting the sounds that are present. What can you hear?

Try to just notice any sounds, but not dwell on them.

Step 5 – Familiar Smells

Now turn your attention to any smells – pleasant or unpleasant. Notice how your mind wants to create a story out of each smell and how it might remind you of somewhere, something or someone.

Step 6 – Physical Sensations

Make a point of noticing any physical sensations, from how the weather feels to how it feels as the soles of your feet hit the ground.

Don’t think about any of these observations, just acknowledge them and let them go.

Step 7 – Movement

Observe the sensation of movement of your body, how your arms swing or hang by your side or how your weight steadily shifts from right to left.

Observe your stride, pace and rhythm you’re accustomed to.

Step 8 – Focus on your Rhythm.

Use that rhythm – the soles of your feet touching the ground – as your base of awareness, a place to come back to when your mind wanders off (which it will)

Step 9 – Breathe to the Rhythm.

Using the rhythm of your steps, focus on your breathing. Inhaling through your nose deep down into your belly (diaphragmatic breathing) and exhaling slowly through your nose or mouth.

Follow the rhythm and pace of your walking, inhale for a certain number of steps, and exhale for the same number of steps.

Now try the same thing but exhale slowly for twice the number of steps as the inhale.

Conclusion

If you’re just starting out with walking meditation, next time you’re out walking take a few minutes to focus on your breathing making sure to connect it to your steps.

Walk at a relaxing pace breathing in, say for, 4 steps and then out for the next 4 steps. If 4 steps feels too long, try 3 steps, if that’s not long enough, try 5 steps.

In the beginning just try this for a few minutes at a time, and afterwards take note of your thoughts and how you feel.

• Has it quietened your racing mind?
• Has it made your body feel more relaxed, especially around your shoulders, neck and jaw line?
• Has your heart rate slowed down?
• Is your natural breathing rate more rhythmical and relaxed?

The purpose of the walking meditation is to be relaxing, so take your time, start slowly focusing on one step at a time and don’t try to force anything.