When I first started meditating, the hardest part for me, by far, was the stillness. Something about sitting still with my eyes closed made my heart rate speed up and my anxiety spike in a way that felt like the opposite of rest and relaxation. I thought this meant that meditation wasn’t for me, when in fact it meant I needed it badly… but I needed to take a different approach than a lot of people. Enter the walking meditation. I think walking meditations are a great way to meditate if you have trouble sitting still, if meditation makes you anxious, or if you do your best thinking while walking. But… what is a walking meditation?
Walking is something we usually do without thinking about it. We put one foot in front of the other and move ourselves forward, without a lot of thought to the sensations in our bodies or the things that surround us. Walking meditation is all about bringing mindfulness and intention to this activity instead of going on autopilot. As you move forward, you focus your attention on your body, the way the earth feels under your feet, the way the sun feels on your skin, the way your surroundings look and smell.
There are many ways to try out a walking meditation. You can listen to a guided meditation on your platform of choice–I like this one–pop in your headphones, and complete the meditation while walking around the block. Or you can simply take a short walk and focus on being in the moment, just to see what that feels like.
While walking, focus on your breath as you’re moving. How does it feel in your body? Are you able to take deeper, more regulated breaths? Then, move on to thinking about your body. Do you have any pain or discomfort? How does it feel when your feet touch the ground? How do your arms feel at your side? What’s the weather like, and how is that affecting you? Next, focus on your surroundings. It doesn’t matter if you’re in your neighborhood, at the park, walking down a city street, or on a treadmill. There are so many sights, sounds, and sensations that you can make note of.
I like to use my walking meditations as a time to be creative. I think about the nature or cityscape that surrounds me and hunt for compelling metaphors I can use in my work. Everything from stormy skies to singing birds to crumbling brick buildings can be fuel for creativity. When something really captures my attention, I stop to take a picture or jot down some notes on my phone.
Just like with seated meditation, there are challenges that come along with attempting a walking meditation. For a lot of people, the biggest challenge is focus. It’s easy to let your mind wander back to your worries. Just like with seated meditation, this is okay and natural. When you notice your mind wandering, return to your breath, and try to refocus on the way your body feels.
Another challenge folks run into is feeling like they don’t have time for a walking meditation. The good news is, even five minutes is helpful and will allow you to feel more centered and regulated. A walking meditation doesn’t have to be long, elaborate, or in some fancy location to be useful. You can even combine it with other activities; for example, walking down the produce aisle at the grocery store, or parking farther away from your errands so that you can practice mindfulness while walking to your car.
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