What is Meditation?
Meditation is a simple way of freeing your mind, forgetting about daily anxieties and focusing on mental relaxation. Going into a meditative state involves learning to become a passive observer of one’s thoughts. It does not mean suppressing them or attempting to force them to disappear.
Meditation is the process of continuous focus on one object for a prolonged period of time. It is a gentle, subtle method which does not require any force or pressure on the mind. The result you gain out of the practice is increased concentration and focus.
In Case, Walking meditation has origins in Buddhism and can be used as part of a mindfulness practice.
The last time you walked alone in the city, the local neighborhood, the countryside, or a remote hiking trail where was your mind at? Did you make a phone call? Were you listening to some music or a podcast? Or maybe you were lost in thought. When we’re outside, it’s almost second nature for our legs to be moving while our attention is elsewhere.A walking meditation is designed to bring body and mind in sync while we’re out and about. And if you don’t like to sit and close the eyes to meditate, this is a great alternative that still trains the mind in awareness.
The technique has many possible benefits and may help you to feel more grounded, balanced, and serene. It also helps you to develop a different awareness of your surroundings, body, and thoughts.
What is a walking meditation practice?
Typically, during walking meditation you walk in a circle, back and forth in a straight line or in a labyrinth. It’s also possible to do a walking meditation over a longer distance.The pace is slow and can vary depending on the specific technique. Often, practitioners do a walking meditation session between seated meditations.
How to practice walking meditation
Picking a place
Look for a place where you can walk slowly without obstacles. The location needs to be peaceful and devoid of traffic, and ideally it should be flat enough that you don’t have to worry about stumbling. If you’re walking in a public space, you’ll need to take care not to get in the way of others. Practicing indoors may be a good option since you can focus directly on mindfulness with fewer opportunities to be distracted by your surroundings.
Getting started
After you’ve found a suitable place, begin each session by anchoring yourself. Take a minute to breathe deeply as you bring your full attention to your body. Sense how stable the ground feels beneath your feet. Be aware of the many different sensations within your body. Take note of your thoughts and feelings as well.
Maintaining mindfulness as you walk
As you observe the varying physical sensations that manifest as you walk, take note of your feelings, thoughts and moods as well. No need to make a list, analyze, accept or reject just notice these mental events as they arise and go back to the practice of walking. Try not to be rigid or mechanical while you walk. Simply walk naturally with goodwill and an open heart: go with the flow.
Speed and posture
The pace of walking meditation ranges from slow to extremely slow. You can let your hands and arms swing loosely by your sides, hold them behind your back or clasp them in front of your body around the height of your diaphragm or navel. Your leg muscles should be relaxed as you walk, your movement natural and comfortable. Walk with poise, keeping your body upright, aligned and dignified. It may be a bit challenging at first, but with practice you’ll definitely get the hang of it.
Benefits of walking meditation:
Boost blood flow
Walking meditation is often used by people who sit for long periods. The walking practice helps to get the blood flowing, especially to the legs. It helps to alleviate feelings of sluggishness or stagnancy.Mindful walking is also a great way to boost blood circulation and raise your energy levels if you’re doing seated work for extended periods.
Reduce anxiety
If you’re looking to lower your stress levels, you may find it useful to do a seated meditation practice before or after you work out.A 2017 study on young adults showed that walking is more effective in reducing symptoms of anxiety when combined with meditation.The participants who showed the most significant changes in their anxiety levels either meditated, meditated before walking, or walked before meditating. The control group, along with people who only walked, didn’t show as great of improvements. Each meditation or walking session was 10 minutes.
Improve digestion
Walking after eating is a fantastic way to boost digestion, especially if you’re feeling heavy or full.Movement helps food to move through your digestive tract and may also prevent constipation.
Alleviates depression
It’s important to stay active, especially as you age. Regular exercise helps to boost fitness levels and improve mood — both of which are at risk of declining in older adults.According to a small 2014 study, older people had fewer symptoms of depression after practicing Buddhist walking meditations 3 times a week for 12 weeks. They also improved their blood pressure and functional fitness levels, which can be achieved through walking.
Improves sleep quality
To get the benefits of exercise, it’s not necessary to do an intense workout. Research from 2019 showed that regular moderate exercise has a positive effect on sleep quality.
Walking may help to improve flexibility and reduce muscle tension so you feel better physically.
Plus, you’ll be more likely to reduce feelings of stress and anxiety, especially if you walk in the morning. All of these benefits can leave you with a calm, clear mind so you’re ready to drift off and sleep deeply each night.
Makes exercise enjoyable
Incorporating a mindfulness aspect into your fitness routine may make exercise more enjoyable.
Researchers in a small 2018 study found that people who listened to a mindfulness recording while doing a 10-minute walk on a treadmill found the activity more enjoyable. They were directed to notice their physical sensations in a nonjudgmental way.
This points to the likelihood that mindfulness may inspire connecting to exercise in a different way.
Slow down
Often when our mind is moving quickly, we move in a hurry, too. Slow down your pace for a few minutes even when you find yourself short on time.
Notice if you have any resistance as you tune into your breath and body. Breathe at a slow, steady pace.
Walk within the time you have, no matter how brief.
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