Basic for a Walking Meditation
Meditation has many physical benefits that are worth exploring. Regular meditation can help release stress, have better concentration and develop a sense of calm and focused attention in all aspects of life. Release of stress and tension will also help to enhance general good health and well-being.
Many of us believe that to practise meditation we need to sit in silence trying to focus on emptying our mind of our ‘mind speak’. This is not easy and takes regular, dedicated practice, and most frequently we give up with thoughts like, “I’m not doing this right”, “This is too hard” or “I’m not cut out for this meditation business.”
For those of us who are all too familiar with these phrases but would like to find a way to enjoy the benefits that regular meditation brings, you might like to try this simple practice.
This will not only help you cultivate concentration and mindfulness but can invigorate you when you feel tired and sluggish or spend long hours sitting at work or study. When we are angry, frustrated or stressed, a walking meditation can help calm and settle an agitated mind, help us to relax and build strength and stamina.
Find a clear space approximately 30 – 40 feet long where it is easy to walk back and forth without any impediments in your path.
First, find a clear space approximately 30 – 40 feet long where it is easy to walk back and forth without any impediments in your path. Begin by standing erect with your arms hanging naturally by your side. Close your eyes and take three slow, deep breaths. As you exhale, begin to relax your entire body, gradually releasing any tension you may be holding in your body and paying special attention to your neck and shoulders. Stand quietly for a moment, then open your eyes. Proceed to walk back and forth at a pace that is normal and natural for you. As you walk, pay no special attention to your surroundings, just be aware of how your body feels as you walk. Focus your gaze gently on the ground.
Begin by walking back and forth for about 10 minutes and then gradually build until you are walking in meditation for 20 – 30 minutes daily. You may find that when you start you are walking quite fast but as you continue this daily routine, your pace will begin to slow down and your mind will gradually become clearer and fewer thoughts will be racing through your brain.
To give yourself a sense of focus you might like to repeat phrases like, “one, two” or “step, step” as this can help enhance and encourage our awareness of the simple sensation of walking.
Don’t be concerned if this meditation practice feels strange and awkward to begin with, as the more you practise, the more natural and easy the feeling will become. As thoughts come into your mind just observe them and then gently let them go and bring your awareness back to the movement of your body as you walk.
When you have finished meditating, simply allow your body to come to a stop. Close your eyes and take a nice, deep breath. Open your eyes and stretch your body and be aware of how much more relaxed and calm you now feel.
Spa Elder Tip
When we practise walking meditation, every step of this journey brings us closer to our destination of calm and tranquility.
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