Walking is an extremely healthy practice that brings not only numerous benefits to our body but also to our mind. This is where walking meditation comes in. It’s a practice that allows you to be present, and it combines the benefits of walking with the benefits of meditation.
Walking in nature, for example, is a true natural antidepressant: it promotes the release of endorphin and serotonin which are substances that reduce the production of cortisol, the stress hormone.
A long walk, therefore, besides being a pleasant activity, stabilizes the mood, reduces stress levels and allows us to be more in tune with ourselves and with the surrounding environment.
Walking is also a natural cure: it reduces cholesterol, burns fat and fights diabetes and the onset of cardiovascular and degenerative diseases.
What is walking meditation?
If we meditate while walking we can learn to know ourselves better. Walking meditation is a form of moving meditation that involves mind, body and attention.
If we meditate while walking we find it easier to live in the here and now and to give the right importance to the present moment. Walking meditation also helps us to ease worries.
In walking meditation breathing, steps and awareness go hand in hand. For many it represents an exercise in Mindfulness, that is, awareness of the present moment.
Benefits of walking meditation
Walking meditation has many benefits. Above all it helps us to practice awareness, to improve concentration and to be more present and receptive in everyday life.
Walking and meditating can go hand in hand. Meditative walking must be slow and focused. Inhalation and exhalation are associated with our steps.
Walking meditation is useful for:
- Who needs to exercise against a sedentary life
- Who wants to reduce stress
- Who needs to find calm and tranquility
- Who wants to improve concentration
Let’s find out how to practice walking meditation to live better, to find tranquility and to give the right importance to the present moment in our daily life.
How to do walking meditation
Walking meditation in nature
This simply 10 minute guided walking meditation will help you be more present during a walk through nature.
Find more practices like this one in our free guided meditation app Declutter The Mind.
The walking meditation has no particular contraindications and is suitable for everyone. To start practicing it, you must choose a place that is as quiet and peaceful as possible, wear comfortable clothes and closed shoes to protect your feet unless you are used to walking barefoot.
- Before starting to walk sit down for five minutes cross-legged and take deep breaths resting your hands on your chest and abdomen.
- Then slowly stand up and start walking with calm and slow steps.
- While walking the breath is deep. The rhythm of the steps is guided by the breath and the beating of the heart. Sometimes the walking meditation is accompanied by Tibetan bells.
- The steps in walking meditation must be slow and conscious. The foot must always rest firmly on the ground and rise up calmly.
- Concentration must go to the rhythm of the breath, to the movement of the feet and legs, to the action you are taking in the present moment.
- After 10 minutes of walking meditation you can take a break, start again for another 10 minutes and so on, until you feel the need.
Walking meditation is an exercise in awareness of the present moment. Practice it to find calm, to clear your head, when you want to be quieter and leave your worries for a moment.
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