Those who know me will clearly attest that I am a fast walker, always on the go preaching to be on time to the office, meetings, social gatherings, or even dates.
This year has forced so many of us to slow down quite a bit and reflect on what we were missing for living in a fast environment. Jumping from a party to another one, we used to not take things with the value it merely deserved thinking that we could achieve more, just by running from one place to another when actually we weren’t going anywhere (our body and presence were at this determined place but our minds were already thinking on what were next).
During these odd times when social distancing is the new normal, I have been enjoying long walks and runs around the neighborhood, and now that here in the southern hemisphere the warm days are making its way around, I can’t get enough of the sun reflecting into a beautiful bay! It’s been a time for me to observe and cultivate a different relationship within me and my surroundings. Fast forward a few months ago I became a meditation advocate being truthful to my daily rituals, not missing a day, and working towards a more aware self. Using apps like Headspace or Insight Timer can help you on the way to create this mindful journey.
What is Walking Meditation?
According to Headspace, Walking Meditation is designed to bring body and mind in sync while we’re out and about. And if you don’t like to sit and close the eyes to meditate, this is a great alternative that still trains the mind in awareness. Meditating while walking is a way to get the mind to walk with us and to bring a relaxed focus to this everyday pursuit. It’s amazing how different we feel when paying attention to what’s going on around us rather than what’s swirling in our heads.
Though it is called walking meditation, that doesn’t mean we’re walking around with our eyes closed. Instead, we are mindfully walking using a meditative technique, with eyes wide open, a pace that suits us, and our attention on whichever environment we find ourselves in. Essentially, walking becomes a tool to familiarize ourselves with the present moment, and we do this by redirecting the mind.
Insight Timer is my latest discovery mindfully speaking, they see walking meditation as a simple practice for developing awareness. It requires being aware as you walk and use the natural movement of walking to cultivate mindfulness and wakeful presence. It requires no experience and can be done as a stand-alone practice, before or after a seated meditation.
7 Tips on How To Get Started with Walking Meditation?
There are different ways to approach your first walking meditation, it mostly depends on your location. A stroll in the countryside will be for sure, different from a walk around the city or your favourite beach.
At Headspace they have broken down this practice with a simple exercise to help you on achieving your best self while meditating, just follow each of the following steps for about 30-60 seconds:
1. Body check
As you start to walk, notice how the body feels. Heavy or light, stiff or relaxed? Take a few seconds to become aware of your posture and the way you’re carrying yourself.
2. Observe
Without trying to change the way you’re walking, simply observe your gait. Bring your attention to it. This can sometimes make you feel self-conscious, but that feeling usually passes.
3. Tune in
Tune in to what’s going on around you — passing cars, other people, window displays, trees, the movement and still of things, or any other sights that come into your awareness field. You’re not thinking about any of these things, though; you’re simply acknowledging what you see.
4. Noting sounds
Notice the sounds that drift in. What can you hear? Again, try to realize any noise but not dwell on it.
5. Familiar smells
Now turn your attention to any smells, whether pleasant or unpleasant. Notice how the mind habitually wants to create a story out of each smell and how it might remind you of somewhere, something, or someone.
6. Physical sensations
Next, make a point of noticing any physical sensations, from how the weather makes you feel how it feels as the sole of your feet touches the ground. There’s still no need to think about any of these observations. Simply notice, acknowledge, and let go.
7. Movement
After a minute or two, contemplate the sensation of movement in the body: how the arms hang or swing by your side or how the weight steadily shifts from right to left. Observe your stride, your pace, and the rhythm you’ve become accustomed to.
8. Focus on your rhythm
Use that rhythm — the soles of the feet touching the ground — as your base of awareness, a place you can mentally come back to when the mind wanders off. Repeat this throughout your walk, step by step, block by block, or mile by mile.
These steps are just some guidelines for you not to get lost in the midst, so you can adapt them to fit your walk, wherever you go or however long it takes. One of the most important steps to have in mind is that at the beginning of each block, you should remind yourself of your intention to walk, free from any distraction. As soon as you realize your mind has wandered, gently bring your attention back to the sensation of the soles of your feet don’t putting any pressure on your shoulders as it’s ok that the mind wanders around just be aware of it.
Benefits of Walking Meditation
1. Boost blood flow
2. Reduce anxiety
3. Improves well-being
4. Helps with depression
5. Improves sleep quality
6. Enhances balance
One CF tip from me to you!
Turn off your social media notifications and make the most out of this time, this is a perfect moment to connect with your self, leaving aside the distractions. Technologies may cause to you and also look at the sky, that’s one thing that I truly enjoy when going outside for my walks, I love looking at the clouds and how they are beautiful and perfect forms to get lost with.
