Americans live stressful and challenging lives, and with everything we have to face, most of us need a break on a regular basis. But what do you do when a vacation isn’t possible? A movie isn’t on the agenda, and a spa day isn’t in the budget this week. When you need a quick fix of calm, your feet are right at your disposal to get you there. This article will touch on walking meditation, its benefits, and how to put some peace into your life on a daily basis through this mindful practice.
Most people in the West connect meditation with sitting silently. Traditional Buddhist teachings, on the other hand, distinguish four meditation postures: sitting, walking, standing, and lying down. All four are valid methods for fostering calm and clear awareness of the present moment. After sitting, the most popular meditation posture is walking. Indoor halls and outdoor walks are frequently developed in meditation centers and monasteries for walking meditation. Walking meditation is a typical element of the routine at meditation retreats. Outside of retreats, some people will use walking as part of their regular meditation practice, such as ten or twenty minutes of walking before sitting, or walking meditation instead of sitting.
Walking meditation has a lot of advantages in addition to cultivating awareness. It can be a useful approach to improve focus, perhaps in conjunction with sitting exercise. Walking may be energizing when we feel weary or sluggish. Walking feelings might be more appealing than the more subtle sensations of seated breathing. Walking may be quite beneficial after a meal, when you wake up after a nap, or after a lengthy time of seated meditation. Walking meditation may be more soothing than sitting meditation at times of high emotions or stress. Walking meditation has the extra benefit of increasing strength and stamina when practiced for extended periods of time.
People have different perspectives on walking meditation. Some people take to it quickly and enjoy it. Many others require time to appreciate this type of meditation; it is a “acquired taste.” Others, despite their dislike of walking meditation, see its benefits and practice it.
To practice formal walking meditation, select a thirty to forty-foot-long route and simply walk back and forth. When you reach the end of your journey, come to a complete stop, turn around, stop again, and restart. Maintain a downward gaze without staring at anything in particular. Some folks feel that keeping their eyes partly closed is beneficial.
We emphasize traveling back and forth on a single road rather than roaming because otherwise the mind would have to navigate the way. To avoid a chair or step over a boulder, for example, some mental effort is necessary. When you walk back and forth, you quickly learn the route and the problem-solving section of your mind can be put to rest.
Walking in a circle is a common path to take while walking on a track however, there is a concern with this practice. The consistency of a circle, might mask a wandering mind.
Walking back and forth, with a little pause at the end of your walk might assist in the refocus of your attention if it has drifted. Find a comfortable walking pace as you go back and forth. I find that walking slower than usual is beneficial, keeping in mind that your pace may vary. When you are stressed, fast walking may help you feel more at peace. When you are drowsy, quick walking may be appropriate. Slow walking may feel more natural when the mind is calm and aware. To stay consistent during your walking meditation session, try to detect the speed that keeps you most in touch with and alert to the bodily experience of walking.
Allow your concentration to relax into the body after you’ve achieved a comfortable tempo. I sometimes find it relaxing to think of going on a walk with my body. Allow your attention to settle onto your feet and lower legs once you’ve felt connected to the body. The alternating sensations of breathing in and out are commonly used as a “anchor” in sitting meditation to maintain us in the present. The alternating stepping of the feet is the focus of walking meditation.
Feel the sensations of each stride with your concentration focused on your legs and feet. As you elevate the leg, feel your legs and feet stiffen. Feel the leg move as it swings in the air. Feel the foot’s touch with the ground. There is no such thing as the “right” experience. Simply observe how the event affects you. When you sense your thoughts wandering, bring it back to the sensations of your feet walking. Getting a feeling of the rhythm of the steps may aid in maintaining awareness continuity.
You might use a silent mental name for your steps as you walk to help you stay present. It might be “stepping, stepping” or “left, right.” Labeling keeps the thinking mind occupied with a simple kind of thought, making it less inclined to wander. Labeling also directs the mind’s attention to what you want to see. Noting “stepping” aids in seeing the feet. If you find yourself saying “right” for the left foot and “left” for the right foot after a time, you know your attention has gone. When walking slowly, divide each step into stages and use the customary terminology “lifting, placing.” For very sluggish walking, use the labels “lifting, moving, and placing.”
Try to focus your attention just on the feelings of walking and let everything else go. If strong emotions or ideas come that divert your focus away from the sensations of walking, it is generally beneficial to pause and attend to them. You can return to the walking meditation when they are no longer enticing. While strolling, you may see something lovely or unusual that captures your eye. If you can’t let it go, stop walking and practice “looking” meditation. When you’re done gazing, keep walking.
Walking meditation may be more energetic or distracting for some people than sitting meditation. This might be because walking requires more activity and keeps the eyes awake. If this is the case, don’t be disheartened or believe that walking is no longer beneficial. It may be more beneficial to learn to practice using your more ordinary thoughts.
You can train your mind to be present any time you walk. Some people choose specific activities in their daily routines to practice walking meditation, such as walking down a hallway at home, walking from the parking lot of their employment or as you walk from your car into the mall or any other place you are.
The majority of people spend more time walking than quietly sitting with their eyes closed. Walking meditation is a useful tool for those who wish to become more in tune with their inner selves. Think of it as a bridge between the challenges of life and practicing your inner calm.
Meditation or as I like to call it “deep thinking” helps us to release stress, calm the worries, and focus on the now with the intention of being more mindful about what actions we are taking in life. Simply put it is a wakefulness practice that helps us reconnect with the feeling of being present in the moment.
