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Strong Women
Hate sitting still? Here’s how ‘walking meditation’ could help you relax and unwind
By Lauren Geall
10 months ago
3 min read
If the idea of sitting down and meditating for 15 minutes isn’t your cup of tea, then walking meditation could be the ideal stress-busting alternative.
We’ve all heard about the mental health benefits regular meditation can offer, but if you’re someone who likes to unwind with a jog around the park rather than a day spent chilling on the sofa, the idea of sitting still for 15 minutes and focusing on your breath might seem like the furthest thing from relaxation you can imagine.
While honing your ability to slow down is certainly important (rushing around all the time can wreak havoc on our cortisol levels), sitting down with your legs crossed isn’t the only way to practise meditation. In fact, there are plenty of ways to enter a meditative state – including through the process of walking meditation.
A simple practice that involves slowing down your footsteps and tuning into the environment around you, walking meditation combines mindfulness with gentle movement to help your nervous system settle into a more restorative state. Typically practised outside, it’s ideal for combining the mental health benefits of spending time in nature with the traditional benefits of meditation.
“Walking meditation is a great way to enhance your overall wellbeing while encouraging a deeper connection with the environment,” explains Natalie Byrne, author and outdoor enthusiast at Go Outdoors. “Being in nature is a natural stress reliever and outdoor activity like walking provides exercise that releases endorphins, which can improve mood and can even reduce symptoms of depression.”
Of course, serious mental health conditions like anxiety and depression can’t be cured by a walk around your local park, but incorporating activities like walking meditation into your daily routine can help to alleviate symptoms and make a difference in the long run.
Ready to embrace the benefits of walking meditation? Here’s how to get started.
How to do walking meditation
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1. Find a quiet space
You need to be able to tune in to the environment around you to really reap the benefits of walking meditation, so choose your location carefully.
You want to pick a quiet environment (so nowhere near a busy road), where you can walk relatively uninterrupted. A peaceful park with lots of paths, for example.
2. Set your intention
Setting an intention for your practise is a key part of meditation, and walking meditation is no different. Before you get started, think about what you want to get out of the session in front of you: relaxation? Mental clarity? Confidence?
3. Begin walking (slowly)
Walking meditation may involve some gentle movement, but it’s not a workout. Unlike regular walking, you want to take slow, deliberate steps, syncing your breath with your movement as you begin to move forwards.
With each step, pay attention to the sensations in your feet as they lift upwards, move forward and then touch the ground again.
4. Stay present
As you begin to settle into a slow walking pattern, turn your attention towards the environment around you. What can you see, hear, touch and smell?
Every so often, make sure to check in with your movement and breath too – are you still moving intentionally and staying in sync with your breath?
If your attention wanders from these areas of focus – perhaps you start worrying about work or thinking about what you’re going to eat for dinner that night – don’t worry. Just gently bring your attention back to the present and continue.
5. Reflect, and close
How long the walking meditation session lasts is up to you, but 10-15 minutes is a good place to start. Once you’re done, however, you don’t just want to dive straight back into the busyness of your day – take a moment to stand still and reflect.
This reflection doesn’t need to be anything deep – just a few moments to reflect on your session and think about how you want to tackle the rest of the day.
Images: Getty
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