How to meditate by walking

Walking is an active form of meditation useful for stress management and as a form of light exercise. This article shows you how to walk with a meditative mindset.

It is well known that meditation can reduce stress, increase feelings of well-being, improve concentration, and provide a stillpoint during hectic days. But what if you can’t sit still long enough to relax, or you equate formal meditation with spiritual practices that you just don’t “get”? The answer? Get outside and move! A walk outdoor can become a moving meditation if you allow yourself to do four things: become aware of your breathing, notice your surroundings, be attentive to your body’s movement, and take some time to reflect on your experience when you return home. A walking meditation is simply an exercise in awareness, therefore, I will refer to this exercise as “awareness walking.”

To begin, take notice of your breathing. Are you under stress and taking short shallow breaths without even knowing it? If so, take three slow, deep breaths – in through the nose, and out through the mouth. Taking a moment to focus on your breath is important because it signals to your body, mind, and spirit that you are entering a different space. You are separating yourself from your boss at work, screaming kids, an answering machine on overload, and the bathroom that needs cleaning. (If none of these stressors common to daily life fits, by all means, insert your own.) The bottom line is that you are going to put all of these things on hold for your walk. Believe me, they will be right there when you get back! Focusing on your breath helps you make that transition.

Next, step outside, and become aware of your environment. What season is it? Whether you are in a rural, urban, or suburban area, take a few minutes to listen to the noises around you. Feel the wind, sun, fog, or even light rain on your face. Look at the sky, trees, buildings, birds, animals or people that may be around. Take a few more deep breaths, and realize that you are a part of your environment, right where you are at that moment. This connection with the natural world helps to orient you on your path, both literally and metaphorically.

Paying attention to your body is the third step. Begin by scanning your body for any tension you may be holding. Common places are your neck and shoulders, solar plexus area, lower back, and legs. Try to breathe into any tight areas and picture the tension flowing through you and into the ground where it can be transformed into something else. Next, take notice of your posture. Walk in a way that is comfortable for you, but don’t slouch. You want your body to be as loose and uplifted as possible. Then, do what comes naturally – put one foot in front of the other. It is best to strive for a moderate pace. Remember, no speedwalking, as this is not a race. There is no set duration, though a minimum of ten to fifteen minutes is a good baseline. As you walk, pay attention to the experience of movement. Can you feel the muscles in your legs contracting and relaxing? How does the breeze feel on your face and body? Let your mind be as open as possible, being aware that it is during this time that all of the nagging stressors in your life will start screaming for your attention. That’s OK, let them come, notice them, but also let them pass.

Finally, when you come home, take five or ten minutes to reflect on your experience. This provides closure to your walk and allows you to transition from the world of your interconnected body, mind, and spirit to “ordinary time.” If you walked a winding path, what twists and turns are you experiencing in your life now? If you walked uphill, were you trudging? If so, what are you struggling with? Was an uphill walk easy? If so, where do you get your strength and stamina from. Did you feel exhilirated at any point in your journey? If so, what are you celebrating, or need to celebrate right now.

Awareness walking allows you to step out of everyday life for a short period of time in order to recharge. It is an ideal practice for action-oriented people, because you actively move with attention to the details of your body, and by extension, your life. Give it a try!