How walking meditation can boost your mental & physical health
Meditation doesn’t only happen when we close our eyes & stay still – walking meditations can be a great way to add mindfulness to your weekly routine!
What is a walking meditation?
Usually when we’re walking we’re thinking about our shopping list or what we’re going to cook for dinner – anything other than just walking! A mindful walk is different. Instead of letting your mind wander, you bring your focus to your senses to be present in the moment. Paying attention to the feel of the ground beneath your feet, the smells around you & the breeze again your skin takes you out of autopilot & into mindfulness.
What are the benefits of mindful walking?
Physical – walking is an accessible, low-impact exercise with wide-ranging benefits such as enhanced balance, blood flow & heart health.
Mental – reduces feelings of stress & anxiety.
Mood – connecting to nature & the present moment enhances feelings of wellbeing.
How do I complete a walking meditation?
Walking meditations can be done pretty much anytime & anywhere – your garden, the local park, the beach or even your hallway!
- Choose somewhere to walk free from distractions & where you feel safe & comfortable.
- Connect to your breath – notice the breath moving in & out.
- Tune into your senses – what can you see, smell, touch, hear & taste?
- Notice what’s happening in your body – feel your feet make contact with the ground, the rhythm of your steps & the movement of the legs.
- Stay comfortable – relaxed pace, shoulders away from ears & soft eye gaze on the path ahead.
- Match breathing with steps – find a comfortable rhythm, perhaps inhaling for 4 steps & then exhaling for 4 steps.
Is mindful walking accessible?
Yes! There are no rules for how far or vigorously you walk – you are in charge of the distance & intensity. It can be a challenging practice, however! Our minds may be used to wandering during a walk & tuning into your senses might feel effortful at first. This is normal so be kind to yourself! When thoughts enter your mind, notice them without judgement & bring your attention back to the present moment.