The Art of Walking Meditation

The art of walking meditation is not as popular as the traditional sitting methods of meditation like lotus pose, where you sit down in a cross-legged position, or sitting zazen on a bench. However, walking meditation can prove to be more accessible and easier to renew your inspiration and energy for the beginner.

When you engage in walking meditation, you will be using some of the same principles as traditional meditative practices; additionally, you will receive the benefits of spending time in nature, one of the six pillars of performance.

A 2015 study determined that taking a 90-minute walk through a natural environment decreased neural activity in an area of the brain linked to risk for mental illness compared with walking through an urban environment.”

Here are some tips to use when beginning with meditation:

Schedule yourself plenty of time, at least 30 minutes to 90 minutes.
Turn off your electronic devices to avoid distraction.
Follow your breath, breathing in through your nose and out through your nose.
Focus your attention on the present moment, taking in the sounds of nature.
- Involve all your senses to really submerge yourself in the experience.
- What do you see? What are the sounds you hear? What are the smells around you? How does the air feel on your skin? What do you taste?
Observe your thoughts but do not attach to them.

Walking Meditation

Walking meditation differs from regular meditation in a few core ways. The most obvious is that you are walking instead of staying still; secondly, you will keep your eyes open for safety reasons and engage all of your senses as you move through nature. Embrace the sacred silence of nature as you drop into an alpha state of comfortable consciousness.

Strategies to enhance your experience as you begin walking meditation:

Choose your location.Have a destination in mind before you start the practice. If you have not chosen a route beforehand, you may find yourself distracted thinking about your path.

Choose a place that tends to be calm instead of busy to minimize modern distractions. You can walk at your local park, nature preserve, or state park, or forest.

Start by standing still.Do not begin walking right away. Relax and give yourself time to settle into a steady pattern of breathing. Once you have achieved a calm and balanced state, start walking. This stage can take anywhere from a few seconds to a few minutes.

Watch your pace.Your pace will probably vary from session to session, and that is okay. Try starting with an elevated speed, then slow down to a pace that feels comfortable, natural, and balanced, almost like your body is doing the work automatically.

Your wandering mind.Your mind will naturally wander or fixate on specific topics; this is natural, especially when you are new to meditation. Give yourself a break, do not become discouraged or agitated, embrace the experience and understand this is part of your journey. Do not fixate or attach to your thoughts; let them pass by like the clouds passing by overhead.

Insight Journaling. To receive additional benefit, dedicate a few minutes at the end of your session to journal about your experience, your thoughts, and the emotions that came up during your walk. Insight journaling is a great way to bring forth solutions to problems or answers to questions you may have.

End your session. Most sessions last about 30 minutes to 90 minutes; this should be enough time for you to enjoy the meditative practice and get some exercise in the process. To end your session, slow down and stand up straight and still for a few minutes. Focus on your breathing just as you did at the beginning of your session. When you are ready, end your practice with gratitude for your experience.

Bringing Meditation into Everyday Tasks

It is a good idea to practice the art of walking meditation frequently. With practice, you may find yourself engaging in moving meditative throughout your day.

Another great way to practice moving meditation is to practice asana yoga, following your breath through each pose, concentrating on your form as you flow from one pose to another.

You will not be able to practice moving meditation while engaging in activities that require your direct attention. You can make moving meditation part of your daily routine, whether during your morning ritual, washing the dishes, or folding your laundry.

Watch Your Emotions

Walking meditation and regular meditation have the power to bring awareness to your genuine emotions. Some people are unsure about what they are feeling and may repress feelings or act out in anger. Emotions will generally rise to the surface during a walking meditation session, which is why it is a good idea for you to engage in these meditation sessions often.

With continued practice, you will find a powerful tool in your life that can calm, refresh, inspire, and motivate you wherever you go!