There are countless ways to meditate, and several that incorporate movement as a component of the act. Probably the most basic, and one of the most beneficial to your body, mind, and spirit, is walking meditation.
Walking, just by itself, had amazing health benefits. It’s already a function of every day life for most of us, and yet, most of us take it completely for granted, even when we intentionally go for a fitness walk. Especially if your fitness walking is done at a gym on a treadmill with a TV flickering in front of you.
As it happens, there are several ways to engage in walking meditation. Some like to take a journey through a labyrinth. Most of them are outdoors. Some have a set plan to stop at various points around the labyrinth, some are just for walking through at your own pace. But all of them inspire relaxation and forward movement.
Sometimes just a simple walk with no intention at all can give us clarity. The rhythm of breath, the pumping of oxygen rich blood through the body, and the feel of air rushing past or faces as we move our bodies also releases endorphins that help us feel relief from whatever is bothering is our weighing on our minds. Even with no thought to how we go about it, we benefit from the act of walking.
Now let’s consider how much more we can benefit from walking with focus and purpose. At a labyrinth, there is usually a person or sign or pamphlet explaining the origins and traditional methods intended for and encouraged to the walkers to take a guided journey on their way through.
Though, there is usually no restriction or set rule that states one cannot simply walk for their own intention. Each labyrinth is somewhat unique, so no two journeys would ever be the same. In that way, every labyrinth experience is unique to the individual walking.
Beyond walking with purpose, there is walking with the sole intention of emptying the mind. The most basic walking meditation involves counting steps with each breath. As you inhale, count how many steps it takes to become full, then exhale for the same amount of steps. As you continue the process, challenge yourself to take one more step before you’re full up or empty. As you bring the walk to a close, give a few minutes to slow your steps while keeping the same step counts. By the end, you should feel relaxed and invigorated.
Now, let’s go beyond breathing. Let’s say that you’ve mastered the art of breathing with your steps enough that your body knows what to do. Next is to be present in the moment to connect with the action of movement as you have each step.
When you fill your mind with the details of physical awareness, you don’t have time to focus on your stressful problems at work or with your relationships or any other circumstances. Here, in this place, you are one with the all. You notice the sensation of your heel lifting from the ground, and the pressure of your step shifting up through side of your foot and up to the ball and toes, then the absence of the step as you lift and move forward to begin the process again.
At some point, you begin to pay attention to both feet at the same time, aware of your dual presence in the exercise. Eventually, if walking meditation is practiced enough, you begin to be present and aware of all of the bodily movements associated with walking. Whenever you catch yourself thinking about anything other than the walk, simply redirect your attention back to the task at hand.
When present in a walking meditation, there’s no time to think about looming financial obligations or problems at home or at work. It gives you better circulation with great cardio benefits for the body, and the blessing of a rested and healing state to a recharged mind and spirit.
Enjoy your walking!
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