Walking Meditation
Like other types of meditation walking meditation involves an attempt to focus your awareness on something specific and to draw your attention back to that gently if your mind begins to wander and you start to think about other things. Walking meditation can be part of what is sometimes called 'mindfulness' practice, aiming to help you to be more self-aware, calm and peaceful.
Of course (as you may have guessed by the name, this isn't a trick title!) walking meditation is done while you are walking!
In my view the main benefit of meditation is that it can help you to still the chatter of thoughts and anxieties in your mind. Walking meditation has the added benefit of involving moderate exercise, which is beneficial to both physical and mental health.
Whilst there are different forms of walking meditation perhaps the most common one is where you focus your attention on your body movements and/or physical sensations, whilst you are moving.
Thus for example, you might focus your attention on the sound and feel of the sole of your foot or your heel or your toes pressing against the ground (or coming off the ground as you lift it off). You might also notice the different feel of any different surfaces you are walking on.
You can consciously notice the sensations elsewhere in your body - for example, your ankles, your shin, your upper legs, your stomach, your shoulders, your neck, your face, your arms swinging as you walk etc.
You might decide to follow the sensations in your body systematically, going up or down, or alternatively you could decide to let your awareness move in a random way around your body.
In observing your sensations as you are walking , that is all you are doing - observing. You are not judging or drawing conclusions, just observing.
As with any form of meditation, it is normal that your mind may wander off onto other thoughts at times. If that happens, just try to refocus. There is no need to be self-critical if this happens. It doesn't mean you have 'failed'. It's simply part of the process.
Usually it is recommended that you don't walk too fast for a walking meditation. Walk calmly at a natural but relatively slow pace, rather than vigourously.
Alternative Walking Meditation: Another kind of walking meditation which I quite like doing because of its simplicity, is one where you just focus your attention on the rhythm of your walking - the alternating of your left and then right foot. If you wish, you can just focus on that rather than focusing on other parts of your body or sensations. I have personally found this helps to instil calmness and a sense of peace.
Health Warning: Obviously whilst doing any kind of walking meditation you need to have a sensible degree of awareness of what is around you as well as focusing on your body in the way described to avoid any accidents or collisions! Make sure you are aware of people, obstacles or vehicles around you as you walk, so that you don't bump into them or walk out into the road unaware! Likewise, make sure your eyes are open for this form of meditation!
You can if you wish, try to find a peaceful, countryside area for your walking meditation, but if that is not possible, or if you just find yourself walking somewhere and want to get away from the chatter of your thoughts then you can also try a walking meditation in other environments, so long as you heed the health warning above!
Happy Walking and Happy Meditating!
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