Does Walking Meditation Work?

When you think of meditation, you might picture yourself sitting still. But walking meditation is also a great choice.

Consider these benefits of walking meditation and suggestions for how to get started.

Benefits of Walking Meditation

1. Learn a popular technique. Walking meditation is a popular option found at many retreat centers. By getting acquainted with this method, you’ll be ready to join in.

2. Get off to a good start. Beginners may find it uncomfortable to sit for long periods. A stroll offers a fresh way to start a meditation practice.

3. Reduce agitation. When stress builds up, you may prefer to keep moving around. Rather than skipping a session completely, stay on your feet.

4. Manage fatigue. It’s easy to nod off if you were up all night finishing a report or nursing a sick child. Remaining erect is likely to keep you more alert until you can get the rest you need.

5. Exercise more. Meditation can be good for your body as well as your mind. Every bit of physical activity counts when it comes to staying fit. A walking meditation of 15 minutes to an hour is a gentle yet effective workout.

6. Integrate mindfulness into ordinary activities. One purpose of meditation is to develop a clearer mind that you can rely on all day long. When walking meditation is a habit, you will create positive thoughts anywhere.

How to Practice Walking Meditation

1. Create a path. Lay out a route for yourself. You could walk around your living room or visit a local park. If you stick to an area you know well, it will be easier to minimize distractions.

2. Focus on your feet. Start out by noting each step. Over time, you’ll become more aware of the many individual movements involved. Imagine that your soles are caressing the earth.

3. Pace yourself. Many people think a slower pace helps them be more thoughtful and focused. You may want to start out walking the way you usually do and gradually ease off.

4. Lower your eyes. Try keeping your eyes half shut and softly aimed at the ground a couple of feet ahead of you. If you’re in a spot where there are too many obstacles to do this, relax and enjoy the scenery.

5. Position your arms. Lower your shoulders and let your arms hang easily along the sides of your body. Clasp your hands gently in front of your lower abdomen.

6. Welcome a smile to your face. Let a smile well up from within. Picture calming scenes like flower gardens or snowy mountains.

7. Quiet down. Leave your earphones at home. Put aside your plans for the evening. Observe the stillness in your mind.

8. Take full breaths. Breathe deeply from your diaphragm. Feel your abdomen rise and fall. Sync your footsteps and breath naturally. Find a rhythm that feels good and lasts.

9. Prepare for sitting meditation. Walking meditation is an ideal transition to sitting meditation. A short walking meditation can clear your mind and ease body tension. This helps you focus better.

10. Alternate between walking and sitting. Walking meditation can also be a great addition to your sitting practice. If your foot gets a cramp or you want to move around, meditating on your feet will help you extend your practice time.

Diversify your practice by meditating while walking. It will help you use mindfulness in your daily life. This way, you can find more peace and contentment.

Stay Unstopulous,