Walking Meditation

Many people associate meditation with a specific set of rules, namely, seated with crossed legs, pointer finger and thumb tips touching, eyes closed, maybe an 'ohm' or two, and an empty head.

While that is certainly a method for entering a meditative state, there are myriad other ways to get there. One way is to walk.

In this guide, I'll explain how to move in the present, in different environments. Though widely similar, there are some small differences; choose the guide the best suits your surroundings.

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Indoor Environment - Hallway, empty room/office, etc.

- Your first step in meditation, no matter your environment, is to breathe deeply. Take your deepest breath of the day, in through your nose, slowly out through your mouth. This is your initial release of surface tension and stress and the start of a calmer, more focused, de-stressed you.

- Clasp your hands in front of or behind you - the physical touch will help keep you grounded.

- Pick a direction and start walking with your gaze towards the floor. This prevents over-stimulation as the ground changes very little or not at all. Walk at a slow, leisurely pace. You may walk up and down a hallway or around the perimeter of your office or room.

- Start to draw your attention to how your body feels. Does your back hurt from sitting? Are your eyes tired from the monitor? Scan your whole body from crown to toe tip and acknowledge every ache, pain, and feeling you have, breathing into each one and letting it out with each exhale.

- Now gather the negativity and direct it towards your feet. With each step, release some through your heel, right side, ball, toes. Heel, left side, ball, toes.

- As you continue to walk, let any concerns or thoughts you have enter your mind. Say hi to them ("Hi, unfinished presentation for next week's meeting!"), give them a wave, and let them know you haven't forgotten them. On your next exhale, let them pass.

- Do this for anywhere from five to 20 mins. When you're finished, give your muscles a good squeeze, all up and down your legs and thank them for providing some relaxation! :)

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Natural Environment - Quiet park, small forest, etc.

- Take your deepest breath of the day. Inhale through your nose, exhale slowly through your mouth.

- Notice the air you are breathing. Is it crisp? Clean? Cold? Humid? Acknowledge its state and accept it without judgement. Find an attribute of the air that you can appreciate.

- Pick a direction and start walking. Walk at a slow, leisurely pace, eyes enjoying the nature. Remember to breathe from your diaphragm, keeping your shoulders relaxed, making sure not to lift them when you breathe.

- Don't hesitate to brush past a leaf or branch as you walk. This physical touch will help keep you grounded.

- Notice the ground beneath your feet. Admire its features - soft sand, crunchy leaves, massaging gravel. Feel your stress and tension release through your heel, right side, ball, and toes. Heel, left side, ball, and toes.

- As you walk, let any concerns or thoughts you have enter your mind. Say hi to them, smile at them, and let them know you haven't forgotten them. On your next exhale, let them pass.

- Walk for at least ten mins., embracing the nature. When you are finished, don't forget to give your legs a good squeeze and thank them for lending their support to your health! :)

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City Environment - Capital regions, dense populations, etc.

- Walking meditation in an area of high stress (from traffic, noises, other people) can be difficult. However, with patience, practice, and guidance, it can be majorly beneficial and convenient for city dwellers.

- In city meditation, you want to try and focus on simple tasks and maintaining a slow and steady pace.

- First, take your deepest breath of the day by breathing from your diaphragm in through your nose and slowly out through mouth.

- Notice your surroundings and make sure you know the area you are walking in. There are likely many sounds around you; cars, construction, animals, children - you can harness it all and use it to help you meditate.

- Before you begin walking, choose a sound to focus on. For example, the wind-like whoosh of cars driving down the road. As you walk, try to focus only on that sound. You may even look at the cars as they go by. Do this for about a minute and then pick another sound, perhaps the clicking of a heel from people walking by you. Choose a different sound about every minute. Play a game with it like making a beat or fitting a song to it. This will occupy your mind while not taking away from your awareness of your surroundings.

- Make sure you are strolling - don't fall into the tempo of others. To help maintain a slower pace, release your tension through your feet by directing your negative vibes down to your heel, right side, ball, toes. Heel, left side, ball, and toes.

- Remember to breathe from your diaphragm. You want to circulate the good air in and the bad air out, through your whole body.

- Walk for at least five mins., up to thirty. When you are finished, be sure to give your all your leg muscles a good squeeze and let them know you appreciate their help. :)

I hope these guides are helpful to you and provide some relief from the daily grind of life. Remember, there are many ways to meditate. Do your research and find what works for you. But no matter what you do, never underestimate the power of breathing! Deep, thorough breaths can really help relax, refocus, and refine.

Happy Meditating!

- Alisa