Walking meditation can boost awareness both of our internal sensations and our external surroundings, tuning us into understandings that we frequently miss when we hurry on autopilot from point to point. Paying closer attention to the cycle of walking can similarly raise our sense of gratitude and satisfaction with our physical bodies.
By heightening awareness of mental and physical states, walking meditation like mindfulness in common can help us achieve an enormous sense of supervision over our feelings, emotions, and activities, supposing us to respond in more positive ways when we encounter negative thoughts or feelings.
Walk 10-15 steps along the lane you’ve chosen, and then pause and breathe for as long as you like. When you’re ready, turn and walk back in the opposite direction to the other end of the lane, where you can pause and breathe again. Then, when you’re ready, turn once more and continue with the walk. Walking meditation implicates very deliberating thought about and performing a series of activities that you generally do automatically. Breaking these phases down in your mind may feel uneasy, even ridiculous.
How does it work
The bigger part of our time is wasted rushing from place to place, so preoccupied with our next activity that we don’t really notice what we’re doing now. We wager not experiencing our existence as we exist it. Disciplining mindfulness can help. Mindfulness assists us in tuning into what we’re inferring and encountering in the present minute it’s the mastery to pay more thorough observation to our thoughts, feelings, and bodily sensations.
Research indicates that it can not only lessen stress but also increase our experience of positive attitudes. Some experts recommend alternating the walking meditation with other forms of meditation to keep your practice varied and determine which form feels best for you.
But you should try to notice at least these four basic elements of each step:
a) the lifting of one foot;
b) the moving of the foot a bit forward of where you’re standing;
c) the placing of the foot on the floor, heel first;
d) the shifting of the weight of the body onto the forward leg as the back heel lifts, while the toes of that foot remain touching the floor or the ground.
Then the cycle proceeds, as you:
a) lift your back foot totally off the ground;
b) observe the back foot as it swings forward and lowers;
c) observe the back foot as it makes contact with the ground, heel first;
d) feel the weight shift onto that foot as the body moves forward.
As you walk, try to direct your awareness to one or more sensations that you would normally take for granted, such as your breath coming in and out of your body. Movement of your feet and legs, or their contact with the ground or floor counts as well. For many people, slow, formal walking meditation is an acquired taste. But the more you process, even for short periods of time, the more it is likely to grow on you.
Keep in mind that you can also bring mindfulness to walking at any speed in your everyday life, and even to running, though of course, the pace of your steps and breath will change. In fact, over time, you can try to bring the same degree of awareness to any everyday activity, experiencing the sense of presence that is available to us at every moment as our lives unfold.
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Note: This article is for informational purposes only and is not intended to diagnose, treat, or cure any disease. Always consult a healthcare professional before taking any supplement or making any changes to your diet or lifestyle.