Discover The Power Of Walking Meditation

Meditation in action… Today we’ll take a new, more active, path to mindfulness, walking meditation. A practice found in Taoist and Buddhist traditions but gaining popularity in our Western world for its wonderful benefits on both the mind and the body.

Walking meditation is an excellent way of turning something we do every day, and often don’t think about, to a deeply healing, calming and mindfulness experience. Instead of using a mantra, an object or our breathing to focus we use the physical, mental and emotional walking experience as our guide.

Walking meditation is a wonderful technique for people having difficulties with their back or joints and are not able to sit with their legs crossed on the ground for a longer period.

Walking meditation is an art form of multitasking while enjoying the benefits of the walking process you’ll also learn how to develop a greater awareness and mindfulness through the meditation process.

During my travels through South-East Asia, I first came in contact with this wonderful technique and have been practicing and enjoying it ever since.

ALSO READ: Meditation, Healing Yourself!

What Makes Walking Meditation Different From Sitting Meditation?

Well, first of all, you’ll have to keep your eyes open and be aware of things outside yourself, like the elements, sounds, things we might trip over or other people.

For most people, it is easier to be more aware of their own body because it is in a constant motion and the sensations within our bodies are clearer than when in a sitting position.

Another big advantage is that it can easily be incorporated into our busy lives. Even walking from your car to the office can be an opportunity to practice meditation. Sounds difficult at first sight, if you’re living in a city just like me, with all the distraction catching your attention. But stick with me and learn the process and you’ll soon feel comfortable, content and fulfilled.

How To…

There are several techniques of walking meditation for you to discover. It can either be done indoors, but I prefer to go outdoors. If it is your first time you might opt for a peaceful place, like a park, with open space and no traffic to encounter or just try it indoors first.

Step 1: Reserve some time to practice.
When you’ll grow more comfortable with the process you can practice it at any time you’re walking, but for now, set some time aside to practice. We’re aiming for a 10 to 30 minutes session, or longer if you like. You can do this the first thing in the morning, during lunch break or right before you go to bed. It is up to you.
Step 2: Pick your spot.
Outside or inside, it doesn’t matter. Although I prefer to go outdoors, in a park, to benefit from the surrounding energy coming from nature itself. Make sure you have a 5 to 10 meters path or if not walk in a circle and turn at the beginning point.
Step 3:
If possible, take off your shoes or wear comfortable shoes that give your toes some space to spread out.
Step 4:
Stand at the beginning of your chosen path with a straight spine, shoulders relaxed and your arms, relaxed, next to your body. Take a couple of slow, deep and long breaths. Focus on your breathing to calm your body and mind before starting. Every time you exhale, let go all your tension, gently smile and draw your attention towards your body. Let your gaze be focused gently on the ground in front of you.
Step 5:
At your chosen moment lift your right foot and step forward on an exhale. As you inhale step forward with your left foot. Continue to do this at a slow pace until you reach the end of your path or circle. Take a short break, turn around and take another small break before you continue to coordinate your steps.
Step 6:
As you become comfortable with your steps and breathing, start shifting your focus away from your breathing and focus on the walking process itself. Visualize and feel how your heel, sole, toes are softly touching the ground. Become mindful of all feelings and emotions going through your body while walking, feel your muscles moving, feel the ground under your feet, feel the light touch of the air on your face, experience the whole process with all your senses. Continue to do this at a slow pace until you reach the end of your path or circle. As in the previous step, take a short break, turn around and take another small break before you continue walking.
Step 7:
If at any moment you lose your focus and you get distracted by something around you, take a small break focus on your breathing again and continue the process.
Step 8:
After 20 minutes, stop at the end of your path. Focus for a few moments on your breathing before you go on with the rest of your day.

Practice those steps on a regular basis and you’ll see that after just a short time you’ll be able to practice this form of meditation wherever and whenever you want. From the busy streets of the city to a peaceful path in the middle of the woods.

Essential oils can enhance your meditation experience and can perfectly be used while practicing walking meditation. Add some drops on a tissue or wear a mood perfume to take the
benefit from those essential oils.

Check out my previous blog post and discover which scents you can use to bring your walking meditation to another level with Aromatherapy.