Have you ever wanted to combine the calm of meditation with the simplicity of walking? Walking meditation is your answer. This beginner-friendly guide will reveal how to enjoy the benefits of both meditation and mindfulness while taking a stroll.
What Is Walking Meditation?
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You don’t need any extra gear to meditate. You can meditate anywhere, even while sitting behind a desk in the office. Also, you can meditate while walking slowly or taking a stroll. The key to walking meditation is complete mindfulness.
According to MindWorks.org, to achieve complete mindfulness, you need to focus on something, such as counting the steps you are taking while walking. Also, you can focus on your inhale and exhale process and count it while walking. You shouldn’t think about anything else while counting your steps or breathing while walking. It is called walking meditation.
Benefits Of Walking Meditation
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If you effectively practice walking meditation, then you will reap many benefits. The crucial ones are below. Mindworks.org also mentions some of these benefits.
1. This meditation calms your mind and body and reduces your stress.
2. It helps you concentrate on each step or your breathing, enhancing your overall focus ability.
3. Walking is an exercise. In this meditation, you combine that exercise with meditation. This practice improves your mood and well-being.
4. You can practice this meditation anywhere, whether walking in a park, on a trail, or outdoors.
5. In this process, you meditate while walking. It is beneficial for both beginners and experienced practitioners.
6. If you meditate while sitting, you might feel dull. But walking meditation gets our blood circulating well because of walking.
7. Since most of us walk daily, we can easily incorporate this meditation into our daily schedule.
How To Start Walking Meditation
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How will you start it? Well, here you will see the step-by-step process of doing it. Calm.com mentions the paths in a step-by-step process.
Step 1: Find the Right Place: First, you should choose a quiet and safe place to do your walking meditation. That place can be a park, a quiet street, or inside your house, where you can walk back and forth.
Step 2: Stand Still and Focus Your Breathing: Stand quietly for a moment before you start your walking meditation. In that standing position, focus on your breathing process and feel the air entering and leaving your body. This initial practice allows your mind to be free of all worries and any other stressful thoughts. This practice also helps you to concentrate.
Step 3: Pay attention to the Present: Unlike other meditations, this requires always keeping your eyes open. After starting to walk, bring your attention to your senses, such as taste, touch, hearing, smell, and sight. Then, divert your focus to your body sensations. Focus on the feeling of contacting your feet to the ground, the rhythm of your steps, and the movement of your legs. There is no need to overthink; observe and move on.
Step 4: Start Strolling: Now, start walking at a slow pace and be careful of your posture, such as keeping your shoulders relaxed and back straight. Also, firmly look at the path ahead. This mindful posture improves your attention powers.
Step 5: Find Your Rhythm: Try to synchronize your breathing with your walking steps. For example, continue to inhale for three successive steps, then exhale for the next three. In this way, get a rhythm that feels natural and relaxing for you.
Helpful Tips For A Successful Walking Meditation
- Consistency: You must practice this meditation daily. Even if you can only give 10 minutes a day, practice for that 10 minutes.
- No Rush: There is no need to hurry while doing this meditation. Take it comfortably and enjoy the entire process.
- Mindful Breathing: Sync your breathing with your steps for more profound relaxation.
- Body Scan: Occasionally, pause and quickly scan your body, noting any tension or discomfort. If there is discomfort, then do it slower and at your comfortable speed.
Conclusion
You can do this meditation at any time. This one combines the benefits of meditation and exercise. The exercise part helps to tone your body, and the meditation part allows you to reduce your stress and calm your mind and body. So, what are you waiting for? Go outside and start doing walking meditation!
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About the Author
Rivu Majumder is an experienced freelance writer. He writes about health and nutrition, fitness, diets, technical, and crypto niches. He has also written blogs for many websites. He does meditation regularly. Also, since walking is his hobby, he frequently does walking meditation and is quite happy with the positive outcome of it.
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