Walking meditation guide for beginners is simply my nudge to get you outdoors and meditating. I love everything about meditation except for the sitting still part. I am an over-thinker and a fidgeter, so sitting quietly still for any amount of time used to feel more like a punishment than something I would want to make a habit out of. A few years ago quite by accident, I discovered the deep peace and serenity that came from this new practice.
When I think about it, I clearly see it was a natural fit for me. I have long been soothed by movement. From a moving car, long spells in a rocking chair, and even longer walks through the trails. I have tried and sometimes enjoyed various other types of meditation such as guided meditation both in a group setting and by listening to one on an app such as Insight Timer. Both were beneficial but my first choice if time allows, is a walking meditation.
Silence Please
I have experimented with walking with relaxing music and podcasts, and my favorite walk is done quietly and alone in nature. When my mind wanders, I bring it back by tuning into the soundtrack surrounding me. Birds that sing sweetly, the harmony of the cicadas, and the rustle of the leaves brought about by a gust of wind. It is then, in this peaceful moment that I begin to notice how much calmer I feel. The tension I was holding in my shoulders relaxed and with each step, my anxiety lessened.
It’s not a race
Allow your body to choose its own pace and remember, it’s not a race. It is a moveable meditation. Each mindful step you take reminds us that we are alive and grounded. While walking, try to practice conscious breathing by noticing how many steps you take as you breathe in and then out. If you are out in nature, take time to tune in to the sounds around you. The snap of a twig under your feet, the variety of birds and even insects. Breathe deeply and admire the smell of Mother Earth.
The Benefits of a Walking Meditation
- Alleviates depression
- Lessens anxiety
- Improves sleep
- Improves digestion
- Improves concentration
- Reduces stress
- It helps you connect to the present moment
- You get more steps in!
Where to begin
The song from the old Christmas cartoon Santa Clause is Coming to Town comes to mind (you put one foot in front of the other and soon you’ll be walking across the floor) and it is as simple as that. To do a walking meditation, you do not need special equipment or a membership. You may want to get a park pass if your favorite trail is within a park that requires a fee.
What about walking barefoot?
Because I have an extensive history of foot trouble (bunions, heel spur, planter fascitis, and broken bones) I opt for good, supportive shoes when walking any distance however I will stand barefoot on the earth for several minutes. Allowing your feet to make direct contact with the earth is said to help your sleep-wake cycles, increase circulation, and decrease inflammation.
Don’t get stuck looking for the perfect meditation
The perfect meditation, in my opinion, is whichever method you practice. Whether you choose a class, a short app before work, or sit quietly for a few minutes in the afternoon you will reap benefits. Your mind most likely will wander, your thoughts will drift in the wrong direction and if you are new to meditation, you might think you are doing something wrong. The good news is, that the more you meditate, the easier it will become and even the shortest amount of time spent meditating delivers benefits. If you do not have the time to take a walk or the weather is unfavorable, don’t skip it. Any amount of time spent in meditation is time well spent.
Nature Therapy
A walking meditation encourages you to take your practice off the mat and bring it outdoors. It allows you to enjoy the numerous benefits of nature therapy (also called ecotherapy) as well. Studies show that time spent in nature can lower blood pressure and stress levels, and decrease anxiety. I find meditating in nature, especially while walking makes it easier to let go of my worries. It also allows me to disconnect from technology. I bring along my phone but keep it silenced.
I hope you can get outside and try a walking meditation. Let me know how it goes.
