Walking meditations: An exercise for the mind and body

Walking is something we do mechanically. Usually, when we walk our mind tends to “escape”. A walking meditation is a more conscious form of walking during which we concentrate our minds in the present moment, cultivating mindfulness. The walking meditations that are part of the Buddhist tradition are mainly about walking short distances with your steps going back and forth again. The person concentrates his/her mind on various things such as the senses, the breathing, the steps. Below we present a simpler form of a walking meditation that can be done while walking long distanced, either in the city or in the countryside. If you want to do a walking meditation, start from home having done a little sitting meditation practice first. This step is not necessary, but it helps you in order to continue the meditation while walking. Then go out and start walking. Your pace should be relatively slow. As you walk, start doing the following for 30 to 60 seconds: -notice how your body and your gait feels -begin to observe what is happening around. Use all your senses. -observe your gait, the rhythm of your walk, the way you place your legs, how your body feels when you walk, how your arms feels, how the weight of the body shifts when you walk. It is normal for your mind to “react” sometimes and not be able to concentrate. When this happens focus on the last step. The benefits of a walking meditation

Enhances blood flow

Most of us sit all day. A walking meditation is an opportunity to enhance blood flow all over the body, thus giving you more energy.

Reduces stress and depressive symptoms

In general, regular meditation reduces stress. Studies have shown that the effects on stress levels double in a walking meditation, especially if it is preceded or followed by a sitting meditation.

Improves sleep quality

Exercise tires the body naturally so when you fall into bed you immediately fall asleep.

Enhances creativity

There is a lot of research that connects mindfulness during a walk and creativity. Maybe it has to do with the fact that when you walk the circulation improves throughout the body – and the brain – so then you think more clearly and creatively! Giota Florou sources: headspace.com, bodyinbalance.gr Recent Articles