Walking Meditation

When talking to people about meditation I often hear them comment that they do not like to sit passively and meditate. A wonderful alternative to this is Walking Meditation. Walking Meditation is a simple practice which incorporates exercise at the same time. It also promotes awareness so a double amount of goodness for your body, mind and soul!

Most people do some walking everyday so the greatest thing with this is it is already something we do, BUT often we are mentally on autopilot mode. Not being aware at all and not staying grounded. Maybe in a hurry to get to our destination!!! Thinking about all the jobs and things we have to do.

Walking Meditation helps us feel connected, slows you down and can really help get you out of your head from that very busy monkey mind!!!!

Let’s start with a 15 minute walk. Before you begin, think about where you can walk. We are not all blessed to be near a park or the beach but if you want to walk outside then walking around the neighborhood if you are safe is great. If not, you can take a walk around your garden or even inside your house. If you do not want to set a designated time you can choose to do mindful walking during your day when you are going from one place to the next.

When you are ready have a go!!!

First take a few deep breaths and center yourself feeling your feet connected to the ground. Begin walking at a slow to normal pace paying attention to your feet as they touch the ground. One foot and then the other foot. You need to keep aware of where you put your feet and of your surroundings so you keep safe. Keep coming back to the sensation as one foot touches the ground and then the other. Take note of the legs as they move forward and then the whole body.

Take a few deep breaths and then expand your vision. Take that time to really become aware of what is around you. The different textures of what you are walking on, the different objects around you, shapes, colours, plants and the trees (if you are outside), just become aware of everything you can see. If your mind wanders, take another few breaths and bring your attention back to the sensations you feel as you move one leg and put the foot on the ground and then the other.

As you walk along now bring your attention to the sounds you can hear. If you are inside then bring your attention to the sounds in the room and then the sounds you can hear outside of the room.

If you are outside then bring your attention to the sounds around you. Just listen to the sounds don’t let the mind take over with naming and then going on and on. Bring it back and just listen to the different sounds you can hear. Listen to the birds, the wind and rustle of the leaves etc.

Take another breath and go back to the sensation of the feet as they touch the ground. One foot and then the other. Take note of the legs as they move forward and then the whole body.

When you finish you mindful walking meditation take this peaceful feeling with you throughout your day.

Enjoy. Xxx

Namaste

Bev Coghlan