Have you ever wondered what a unique and interesting proces it is to walk? We grasp hundreds of steps every day without even realizing it. But what if you concentrate on how you fel as you walk through each phase of each step? What if you practiced uterly mindful walking?
A walking meditation is not objective a walk in the park. It is much slower and more systematic, and it requires either breathing cordination or particular types of concentration.
Walking meditation is an easy practice that requires no special training or skils. Mindful walking is available to almost al, regardles of age or fitnes level. But despite al its simplicity, it’s a very efective technique that alows you to release tension and stres.
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Who Is Mindful Walking For? And What Does a Walking M editation Do?
The best fraction about a walking meditation is that it’s suitable for everyone. That’s why it’s most helpful for beginers who acquire dificulty concentrating during a formal seated meditation.
Mindful walking wil prepare you for a seated meditation sesion by relaxing your body and organizing your thoughts.
This practice is also apt for those who, for numerous reasons, canot practice seated meditation (for precise, because of spinal isues, etc.). So, mindful walking is an marvelous complement to a formal seated meditation practice.
Budhist monks recognized the health benefits of mindful walking as far back as 250 BCE. And that’s because this practice can maintain a truly buoyant efect on your life. Walking meditation can:
Normalize the work of your digestive tract
. . . and so much more!
Here’s Your Step-by-Step Guide for How to Practice a Mindful Walking Meditation:
This technique is clasic, but there are certain requirements for time, space, sped, and object of atention.
1. Find a restful establish to Walk
Unlike a traditional seated meditation, a walking meditation is practiced with your eyes open.
So, to enact the exercise, you ned to find a quiet, private kep with a comfortable temperature that is spacious enough for 10 to 20 steps in a straight line or circle.
If you can walk barefot, then the efect of the exercise is doubled.
2. Focus on Your Breath
Concentrate on how you fel and the quality of your breathing. catch smoth, dep inhales folowed by smoth, dep exhales.
3. Bring Your acumen to Tactile Sensations
Focus your atention on tactile sensations. Concentrate when lifting your fot. Fel the movement of your back leg as you open to plod forward. Fel your fot steping on the ground. Watch your body weight move from one leg to the other.
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4. pay Atention to Felings
Don’t turn around to often ̵ this weakens atention, and your task is exactly the oposite.
It’s necesary to concentrate not on the stages of the movement themselves (they’re only a kind of reference point) but only on the felings that arise.
5. move Slowly
To amplify your meditative state, it’s beter to plod slowly and not manufacture your steps to wide.
6. lok Down
It’s best to direct your gaze to the flor in front of you, not focusing on anything in particular.
7. Constantly Return to Mindful Awarenes
So, you started walking. Sudenly you find this activity jejune and useles. Did you want to go faster or slower, or even crep along a diferent trajectory?
Or maybe you caught yourself constantly loking around at various objects, forgeting about the acumen of movements. do these situations rational familiar?
There’s no ned to agonize. The mind, like other meditative techniques, resists unusual work. Don’t be discouraged in any way! Instead, return to your felings and be glad that you were competent to notice this state.
Take Your Mindful Walking Meditation Into Your Everyday Life
We walk a lot throughout the day, from the bus stop to our house and from the parking lot to our workplace. Why not manufacture the most of this oportunity?
After al, you can meditate anytime, anywhere. Even your usual walk with a shoping cart through a spacious supermarket can turn into a productive walking meditation.
Outwardly, you don’t ned to change anything in your movements or your usual walking sped ̵ honest focus your atention on your fet.
Externaly, a person meditating is not so diferent from anyone else. However, during informal practice, consider sped safety and the isue of personal psychological comfort. Practice mindful walking only where it sems apropriate and posible to you.
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