Walking meditation is a form of mindfulness meditation that involves focusing on the act of walking. The goal is to bring awareness to the body and mind, and to cultivate a state of presence and calm.
This type of meditation can be done indoors or outdoors, and involves walking slowly, paying attention to the sensation of the feet on the ground and the movement of the body.
Breathing can be synchronized with the steps, and the focus remains on the present moment. Walking meditation can be done for a few minutes or for a longer period, depending on individual preference and schedule. This practice can help to reduce stress and improve overall mental and physical well-being.
- Find A Path
- Put Hands in Shashu Mudra
- Begin Walking Slowly
- Meditate On Movement Of Feet
- Mindfully Observe Surroundings
- Walk 20m. Turn And Repeat
1) Find A Path
In walking meditation, it’s important to find a path that works for you and to be mindful of your surroundings. A path can be any safe and open space, such as a park or quiet street.
It’s recommended to choose a path that is relatively flat and unobstructed, allowing you to focus on the act of walking and the sensation of your feet on the ground. Some people prefer to walk on grass, gravel, or sand for the added sensation, while others prefer a smoother surface like a sidewalk or wooden floor.
The key is to find a path that feels safe and comfortable, allowing you to focus on the present moment and the sensations of your body as you walk.
2) Put Hands In Shashu Mudra (Hand Wrapped Around List)
The hand motion known as Shashu Mudra, usually referred to as the “fist mudra,” is frequently employed in yoga and meditation exercises. One hand is wrapped around the other with the fingers interlocked and the thumb firmly pressed into the palm’s centre. The thumb pressing into the centre of the palm denotes union and oneness, while the hand encircling the other hand stands for safety and comfort.
This mudra can be used while doing physical yoga poses or while meditating while seated. It can be used as a tool for grounding and centering and is thought to have a relaxing impact on the body and mind. Shashu Mudra is an easy-to-learn gesture that may be incorporated into a regular yoga or mindfulness routine.
3) Begin Walking Slowly
When beginning a walking meditation, it’s important to start slowly. This allows you to focus on the sensation of walking and the movement of your body, rather than on the speed of your steps. It’s recommended to walk at a pace that is slower than your normal walking speed, allowing you to be mindful of each step. Begin by standing still, taking a few deep breaths, and becoming aware of your surroundings.
Then, start walking slowly, focusing on the sensation of your feet on the ground and the movement of your body. You can also synchronize your breathing with your steps, inhaling as you take a step forward and exhaling as you take a step back. Walking slowly helps to cultivate a state of presence and calm, and can be a powerful tool for reducing stress and improving mental and physical well-being.
4) Meditate On Movement Of Feet
During a walking meditation, the attention should be directed to the sensation of each step and the sensation of the feet touching the ground. Pay attention to the way the tendons and muscles in your feet move as well as the way the earth feels under your feet as you walk. Avoid being distracted by thoughts or other stimuli by keeping your attention on the here and now and the movement of your feet.
By employing the movement of the feet as an anchor for the mind, the intention is to build a state of presence and mindfulness. The mind becomes peaceful and centred by concentrating on the movement of the feet, which lowers tension and enhances general well-being.
5) Mindfully Observe Surroundings
It’s crucial to pay attention to your surroundings while practising walking meditation. This entails being mindful of the sights, sounds, and sensations that are right now and paying close attention to them. Be attentive of the surroundings’ hues, contours, and textures as well as any sounds or odours that could be present. Be present to the experience and observe without passing judgement or getting distracted.
This kind of mindfulness exercise can assist increase present-moment awareness and presence, so lowering stress and enhancing wellbeing.
6) Walk 20m. Turn And Repeat
It’s typical in a walking meditation to go a predetermined distance, turn around, and repeat. This makes it easier to keep your attention fixed on your walking and your body’s feelings. According to the available space, it is advised to walk at least 20 metres.
Walk the predetermined distance, then pause, take a few breaths, and turn around. Repeat the technique while heading in the other way when you return. Repeating this easy exercise several times can assist to build a feeling of presence and mindfulness, lower stress, and advance both physical and mental wellbeing.
Benefits Of Walking Meditation
Focusing on the act of walking is a component of walking meditation, a type of mindfulness meditation. The objective is to build a condition of presence and tranquilly by bringing awareness to the body and mind.
This kind of meditation involves walking slowly while focusing on the sensation of the feet on the ground and the movement of the body. It can be done both inside and outside.
The steps and breathing can be timed together, and the present-moment focus is maintained. Depending on personal desire and time constraints, walking meditation can be practised for a short while or for a longer period of time. By reducing stress, this technique can enhance both mental and physical health.
The Benefits are as follows:
- Aids Digestions
- Increases Blood-flow
- Reduces Anxiety
- Reduces Depression
- Boosts Mindfulness
- Improves Sleep
- Enhances Balance
1) Aids Digestions
Walking meditation, also known as “Kinhin,” has been shown to aid digestion by increasing blood flow and aiding in the elimination of waste and toxins. The combination of physical movement and focused breathing can help to alleviate digestive discomfort and promote overall gut health.
Practicing walking meditation regularly can have a positive impact on digestive health and wellness.
2) Increases Blood-flow
Yes, that is accurate. It has been demonstrated that walking meditation increases blood flow, which aids in supplying the body’s cells and organs, including the digestive system, with oxygen and nutrients. Walking meditation can enhance gut health and support digestion by boosting circulation.
Walking’s physical activity might encourage peristalsis, the regular contractions of the stomach muscles that aid in moving food through the digestive system.
3) Reduces Anxiety
It has been demonstrated that walking meditation has a relaxing impact on the body and mind and can aid in lowering anxiety. Moving your body and paying attention to your breathing might help your mind relax by diverting its attention from anxious ideas and emotions.
The rhythmic motion of walking and the proximity to nature can also help a person feel grounded and peaceful. Regularly engaging in walking meditation can help to lower anxiety and enhance general wellbeing.
4) Reduces Depression
Walking meditation has been shown to have a positive impact on reducing symptoms of depression. The combination of physical movement and mindfulness can help to boost mood and improve overall outlook. Regular practice can increase endorphin levels, reduce stress, and promote a sense of connection and purpose.
Being in nature and taking in the sights, sounds, and sensations can also help to improve mental well-being and reduce feelings of depression. Incorporating walking meditation into a daily routine can have a significant impact on managing depression and promoting overall mental health.
5) Boosts Mindfulness
A fantastic way to improve mindfulness and sharpen present-moment awareness is to practise walking meditation. Moving your body and taking deep breaths together can help you quiet your mind and focus on your body and the sensations around you.
People can develop a stronger sense of presence and connection with the world around them by focusing on the sensations of each stride and each breath. Regularly engaging in walking meditation can assist to increase mindfulness, lessen stress and anxiety, and improve general wellbeing.
6) Improves Sleep
Sleep length and quality have been found to improve with walking meditation. A sensation of relaxation and calmness can be fostered by the physical activity and concentration on breathing, which can assist to soothe the mind and release physical stress.
Furthermore, it has been demonstrated that going for a stroll in nature enhances sleep quality by lowering exposure to artificial light and increasing exposure to natural light, which supports the regulation of circadian rhythms and encourages restful sleep. A daily regimen that includes walking meditation can improve sleep quality and advance general health and wellness.
7) Enhances Balance
Walking meditation can help to enhance balance and improve stability. The slow and deliberate pace of walking meditation encourages focus on the sensations of each step and the movement of the body, promoting greater awareness and control of posture and balance. Regular practice can improve coordination and increase stability, reducing the risk of falls and promoting overall physical well-being.
