Walking is an incredibly central part of our lives. While we might not achieve our 10,000 steps all the time, not a day goes past where we don’t walk. The health benefits of walking are numerous and well studied, as we’re sure most of you already know! But what you might not have thought about is using your walk as a time for meditation and mindfulness.
While seated meditation is traditional (and most useful when starting out) sitting down can often be the last think you need after a day at the desk! By taking your meditation outside while you walk, not only are you reinvigorating your body, you are also generating positive energy and focusing on the present. It will also strengthen your concentration and awareness, and bring you in touch with your body. We’ve mentioned before the benefits of bringing nature into your mediation space – go outside and surround yourself in its calm serenity.
How to introduce mindfulness to your walk
- Make sure that you’re wearing loose, comfortable clothes and well-fitting shoes
- Start by standing still and focusing inward, feel your posture, your connection to the ground, the weight of your heels in your shoes
- Allow your knees to bend slightly, shift your weight until you feel even and balanced
- Take some deep belly breaths and bring your awareness to the present
- Start walking at a steady, comfortable pace, staying focused on the rhythm and movement of your feet and the shifting weight of your body
- Maintain a soft body, and stay aware of your breathing and connection to your surrounds; use a soft eye to absorb the scenery around you
- If you feel your attention start to wander, gently bring yourself back to the present, and focus on the present and the rhythm of your body
- When finished, slowly halt and spend a few moments on harmonising your breathing as you absorb the serenity of nature