Walking Meditation: Mindfulness On the Move
I took my first meditation walk a few weeks ago. I’ve since done some research about walking meditation, and wow–there’s a ton of information out there!
My meditation walk was hosted by a licensed counselor who often offers group seminars and private sessions on mindfulness, so I feel confident I learned–definitely not everything–but a good solid foundation for planning my own mindfulness walks.
So, for simplicity’s sake–and to add to the wealth of information already available–I’ll focus on my own meditation walk.
Walking Meditation vs. Still Meditation
Probably, this goes without saying, but the main difference between walking meditation and still meditation is you’re not sitting still during walking meditation.
(Oh, and you’re eyes
should be always are open!)
Walk at a comfortable, slow pace. Don’t rush–you’ve set this time aside for yourself. Intentionally step heel to toe, one foot at a time, paying attention to how the dirt, pavement, or gravel feels under your soles.
So, understand you won’t be sitting or lying still, but don’t be afraid that you won’t reap some of the same meditation and mindfulness benefits.
Understand Your Mindfulness Meditation Walk
Why are you taking a meditation walk? Why are you choosing to walk rather than sit or lie?
Maybe you want to sharpen your senses, or reconnect with your surroundings. Maybe there’s a specific issue in your life you want to meditate on and you feel moving rather than sitting still will help.
Prepare for Your Walking Meditation
As with any practice–yoga, meditation, running–there’s a little preparation involved before you get started.
Here are a few tips my mindfulness coach shared:
- Dress appropriately. Wear comfortable walking shoes (or, for you beach bunnies, make sure the sand’s nice and soft!) and wear clothes cool or warm enough for the current temperatures.
- Set aside enough time. Sure, “enough time” is relative, but walking is a bit different from sitting or lying still, so it’s okay to shoot for at least 30 minutes.
- Choose your course. Choose a safe area, but feel free to choose among a variety of environments. You can be just as mindful in a park full of boisterous toddlers as you can on a quiet mountain path.
- Plan your course *. Once you know where you’ll walk, where will you start? Where will you take a left, a right, or turn around to head home? Sure, you could wander, but we’re focusing on mindfulness here. Start out knowing where you’re headed and then focus on being mindful of that course.
- Patience, not perfection. Whether it’s your first mindfulness walk or you’re a veteran at meditation walking, be prepared to get distracted–and be prepared to let those distractions pass on by. You might find yourself thinking about unrelated things–bills, your dishes, Sally’s dance recital. Once you become aware of those thoughts, don’t indulge them; just let them pass through. Do the same for any distracting environmental noises (beyond those senses of which you’re striving to be mindful).
* Remember all that “different information” I mentioned in the beginning? Well, here’s an example: Rather than choosing a proper “path,” some meditation walk instructions suggest finding a stretch of land, 30 or 40 feet long, and walking back and forth. Although this sounds beneficial in its own way, it wasn’t my experience this time.
Plan Your Mindfulness Walk
Aside from preparing for your walk–and knowing where you’ll walk–considering planning your mindfulness topics.
For example, my mindfulness walking class was a donation-based class to help raise money for an upcoming charity event, so our mindfulness coach divided our walk into three parts and instructed us to focus on something different during each section:
- First Part: We focused on our breath. The goal was to shut out as much environmental elements as safely possible and pay attention to our breath. Were we breathing deeply? Was our breath shallow? Were we thinking too much about it, instead of letting it happen naturally? What could we do to relax ourselves and thus relax our breath?
- Second Part: We focused on our five (or six, as my coach allowed for) senses. We smelled the air and listened to children’s laughter and occasional car horns. We felt the wind on our skin and watched the leaves blow in one direction or another. We even tasted the air, our last bite, our latest sip of water.
- Third Part: During the third and final part of our mindfulness walk, we focused on our current purpose: the charity. Why was the cause important to us? What did we hope to achieve at the event? What were our own personal goals for bettering the situation?
Of course, you might mix up these parts, or take away or add a few. It’s entirely up to you. Your mindfulness walk must work for YOU.
Reflect On Your Meditation Walk
After your meditation walk, don’t immediately hop in your car or get started on dinner. Take some time to reflect on your meditation.
Did you learn anything? Did your mindfulness help you reach any realizations or conclusions?
Did you enjoy walking more than sitting, or was it just a different experience for you?
Was there anything you could “tweak” to make the experience more beneficial?
So, how about YOU, readers? Do you think you’ll try a mindful meditation walk this weekend? Or, have you already put a few meditation walk notches in your belt and have your own experiences to share with us?
Sparks, A. (2013). Walking Meditation: Mindfulness On the Move. Psych Central. Retrieved on March 24, 2017, from https://blogs.psychcentral.com/your-mind/2013/10/walking-meditation-mindfulness-on-the-move/