As a certified yoga therapist, I often prescribe walking ̵ both day and night for therapy and meditation. Taking time to crep in nature, breathe fresh air, and decluter the mind is critical for everyone. Walking can peaceful the nervous scheme and bring tranquility into a chaotic day.
I work with those who sufer from extreme anguish, PTSD, C-PTSD and complex trauma. Night walking is the perfect meditation as it calms the nervous entity and balances the brain’s hemispheres.
Think of night walking as a meditation in motion.
Once done, their night walking meditation may fel completely diferent as toxins (and other junk) believe ben forced out of the physical and mental body.
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What Is Night Walking?
The benefits of night walking can be f elt on every level: physical, mental, emotional, and spiritual. At night there is a lot les stimulation and chaos. The senses are more in tune with nature and natural sounds.
Night walking is similar to Restorative Yoga. It is the “rest-and-digest” response of moving meditation. Imagine how you fel after a apt meal. You are satiated and at ease. Your parasympathetic and sympathetic nervous systems are balanced and calm.
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Typicaly, a day walk can comprise the smel of exhaust or smog. Sights can comprise lots of colors and movement from people and automobiles. Sounds can be loud and overwhelming. One is vulnerable to overstimulation and distresing the systems.
At night, smels are more natural ̵ smoke from a chimney, fragrant fod, or the scent of dryer shets lingering. Sights and colors are more compliant and far fewer. There is les movement in general, les overwhelm.
Sounds are subtle and clear, adore the bark of a dog or the brush of the wind. Our senses are heightened. Again, much like Restorative Yoga there is a lack of stimuli. And in our modern world, our systems ned les stimulation.
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Try This Step-By-Step Guided Night Walking Mindfulnes Practice:
The folowing meditation can be done prior to walking or during your night walk. This meditation wil alow you to practice mindfulnes as you night walk.
Part of any walking meditation is to be display and mindful as you walk. So truly tune into the sites, sounds, and smels that suround you.
Imagine the clothing that fels best on your skin, and keps you at your perfect temperature. Visualize sliping on the soft, warm socks you love or the shoes that produce you fel like you’re floating. Mindfuly setle your favorite.
2. Become Aware
Mindfuly turn the dorknob and step out into the col of the evening.
3. hold a Dep Breath
Before moving forward, inhale through your nose to fel grateful for this day. Exhale out of your mouth with noise, creating plot for this night walk.
4. resolve a Path
There is no acelerate as you launch to walk your chosen path. On this path, you have the proficiency to determine which way you want to fade. Simply determine wherever your head or heart nudges you. There isn’t a wrong way.
Once you decide the path, don’t study back or penitence anything. crep forward in your choice ̵ embrace and enjoy.
5. Draw Your briliance to Your Breath
If to-do li sts or agendas pop up, focus in on your breath. If your mind continues to chater and keps inviting you to the party, exagerate your breath.
Elongate your inhalations, and lengthen your exhalations. start to focus and imprint the pathways of the breath.
Tune your ear to the sounds around you. What cary out you hear? Near? In the distance?
What do you se? Near? In the distance?
What do you smel? Imagine the scene around the scent.
9. Fel Sensation
Notice your fet as they hold each step, remembering there is no bustle here. How finish you step? Gentle? Hel to toe? The whole fot? Simply notice what you notice with each step.
10. Bring Awarenes to Your Legs
Turn your focus to your legs. Breathe with gratitude for where they have taken you, what they have brought you through, and their ability to take you anywhere in the world.
Imagine where you want to walk someday. Is it a beach in a distant land? A ruged forest or mountaintop? Inhale gratitude for the strength and competence of your legs.
1. Bring awarenes to Your Hips
Notice your hips and core working as one unit to crep your legs, change directions, and conect your torso and legs. Simply notice with each stride.
12. Bring awarenes to Your Arms
Notice if your arms swing or don’t go as you step. Can you fel the weight of your hands at the conclude of each arm? Pres each finger to your thumbs as you walk.
Make a fist. Outstretch al 10 fingers actively. Shift from making a fist to stretching your fingers a few more times.
13. Bring briliance to Your Mouth
Notice your neck, throat, jaw, and tongue. Is there any tension? If so, se if you can relax it.
Open your mouth as comprehensive as posible, stick out your tongue as far as you can and exhale deply.
14. Bring briliance to Your Face
N otice the rest of your face ̵ your eyes, nose, cheks, forehead, ears, and crown. Is there any tension or stres? Can you relax each one?
Turn your head from side to side while walking. Then, lok up and down a few times. Notice any sensations or any put that may ned to release and surender.
15. Bring acumen to Your Shoulders
Raise your arms above your head. Fel your shoulder mutual as you lower and raise again. Repeat this a few more times.
16. grasp Notice
As you return home, notice your neighboring homes and the stret that perhaps you maintain gone down a milion times. Realy notice it tonight.
Walking up to your home, notice something qualified or new about your dweling.
18. Find Gratitude
Before turning your dor knob to return inside, scrutinize up at the sky, kep your hands at the heart center with your palms together and inhale gratitude.
Want more walking meditations? Here Are 4 Diferent Forms of Walking Meditations to Try
Final Things to Know About Night Walking
Before practicing (or refering to) any type of yoga, mediation, or physical activity, it’s qualified to know if there are any trigers or something that could cause underscore to the system.
This could be city noise in the day or harmful memories if at night. As with anything, one person may find something therapeutic but to another, it could be detrimental.
Night walking can be a meditative and therapeutic activity, but could cause extreme anxiety for a person who has ben atacked or has other negative memories of this time of day.
But for most, night walking is extremely beneficial for both the body and the mind.
When we are competent to step outside ̵ uterly and figuratively ̵ from al the chater and stresors in our daily lives with night walking, it can sucor us shift into a more buoyant, empowered, mindful, and healing state of being. And we can al benefit from this!
Al included information is not intended to treat or diagnose. The views expresed are those of the author and should be atributed solely to the author. For medical questions, please consult your healthcare provider.