What is Walking Meditation?
Just as focusing on our breath can provide a
meditative experience, so too can walking with focused attention; this is known as walking meditation.
The “left, right, left, right, left, right” of walking can lay out a clean canvas from where a colorful meditation can be born.
Walking meditation allows you to enjoy nature while you develop clarity and perspective on your life. Plan to do this once a week: Think of it as taking your thoughts for a walk as you allow your brain to unwind and freely let go of usual thought patterns, inviting fresh ideas in.
5 Walking Meditation Instructions:
1. Choose a time
Choose when and where you will take your thoughts during your walking meditation. Think of this as time away from your usual thinking patterns and let go of any ideas about what you should think about. Early morning, with the day ahead of you, is a good time of day to plan.
2. Prepare Your Mind & Body
Clear any restrictions on your time so that you can go where your feet want to take you. Wear comfortable clothing and walking shoes. Pack a water bottle and take a walking stick if you are going to walk on uneven terrain. Don’t forget your cell phone in case of any emergency; just silence the ringer during your walking meditation time.
3. Just Go!
Slip out your door and go to a place of natural beauty. Appreciate the luxury of spending time in nature while you leave your work and stresses behind. If possible, stay on marked trails or walking paths so you don’t have to focus on your destination and your mind can focus on your walking meditation.
4. Enjoy Yourself & Nature
Walk aimlessly without rushing. Maintain awareness of your body, truly feel the rhythm of walking and notice your feet touch the ground with every step. At the same time, you can relax and enjoy the views, the sights of others and the activity of nature. Listen for the sounds of life around you. Reverberate with nature, relax into it and allow your mind to be free. Allow any thoughts that enter your mind to dance through it like butterflies on the wind, releasing them to fly away. If your mind catches on a thought, just remind yourself that this is a moment of personal freedom, and release it.
5. Don't Rush Your Finish
Keep going until you feel you are finished with your meditation, then turn around and enjoy the walk back. As you return, notice if any predominant thought of clarity occurs to you. Don’t force it; just allow it to bubble up like fresh spring water in your mind. Carry your refreshed perspective with you throughout the week!
A walking meditation can help free your mind in a simple, routinely done way. Incorporate these walking meditation instructions into your daily routine, and feel your mind begin to ease with each passing day. For more information on walking meditation, check out this
Slow Walking Meditative Movement course from Change Your Energy!