What is Meditation Walking
October 19, 2023 | Chicoutimi, Saguenay, Québec
Photo Credit: Becaye Baldé, at Vieux-port de Chicoutimi
Do you often walk with your head buried in your smartphone, preoccupied with your concerns, or do you simply take the time to savour the act of walking? If you tend to lean towards the first two options, you might want to give "walking meditation" a try.
Walking meditation is like, well, meditation, but instead of sitting, you are on your feet, focusing your mind into every step and your breath. I struggle with sitting still and being super focused, don't you? I find walking meditation a great alternative.
While it may seem like a simple activity, walking meditation offers a multitude of benefits:
Stress reduction: the slow, deliberate movements of your breath and steps helps calm your mind, therefore reducing stress.
Improved concentration: while it may not turn you into a telekinetic monk from a 2010s movie, walking meditation is a good way to deal with a wandering mind or an overload of thoughts.
Better sleep: meditation is known to reduce stress, helping you become more relaxed, which improves sleep.
Better physical health: walking meditation offers a unique advantage compared to traditional meditation practices—exercise.
Getting started is easy. I suggest the following steps:
1. Choose a quiet location
I personally find nature, especially the park near my home, to be an ideal setting. However, you can select any quiet place that feels comfortable to you.
A monkey worried about life instead of relishing the view, don’t be this monkey! 🐒
Photo credit: Juan Rumimpunu on Unsplash
2. Start walking
Stand straight, clear your mind, and start walking at a slow pace. As you walk, pay close attention to each step you take and synchronise your breath with your steps once you feel comfortable enough.
3. Observe the surroundings
The next step is to become aware of your surroundings. Observe the sights, smell the sweet (or sometimes not-so-sweet 😄) scents, and listen to the sounds - all without passing judgement on anything.
4. Focus your mind
You will likely get bored and your mind will begin to wander, it happens to me often, I must admit. Don't panic, you just need to bring your focus back to your steps and your breath.
5. Be patient with yourself
Last but not least, be patient with yourself. If you still struggle with the previous step, it's totally okay. I get often distracted by my personal issues and my mind starts listing every single problem I have. In these situations, I just tell it to keep quiet. It gets better every time with a little bit of practice.
These steps are just a guide, you don't have to follow them thoroughly. You can adjust them or make your own, like putting on earphones to listen to some relaxing music or opt for running instead of walking. Be creative!
If you would like to share your experience and challenges on your journey with walking meditation, feel free to reach out to me on Instagram at @becaye_balde.
Author
Becaye Baldé
Emotional Wellness Liaison (Chicoutimi, Saguenay)
for Y4Y Québec
Instagram: becaye_balde
