How To Practice Mindful Walking.
If you have tried to meditate before, you know how difficult this can be.
Sometimes, the harder you try, the harder it is to just sit still! But there are alternative styles. You can practise movement meditation.
For people who find it especially difficult to sit still, these forms of meditation can provide a more effective way to train the mind.
So if that’s the case, try incorporating alternative styles of movement meditation into walking.
Mindful Walking Exercise.
Walking meditation is a physical activity you can do anywhere you have enough space to take a few steps comfortably, whether at home or outdoors at a park.
Pick a place.
Perform mindful walking in a safe space where you have enough room to move comfortably. The space doesn’t have to be completely quiet, but it should be relatively distraction-free.
If it’s in the room, take 10 to 20 steps in a line, moving slower than your normal pace. Be deliberate with your steps, putting one foot in front of the other in a slow, rhythmic fashion.
When you reach the end of those steps, turn around and walk back the same way, keeping the same, slow pace.
If you walk outside, keep walking in your chosen direction.
Notice how your legs feel when you lift them into the air and when they make contact with the ground. Take note of any other sensations you feel while walking.
As you walk, your mind may start to wander. Use the sounds and feelings of your steps and breathing to refocus your attention.
If there are noises in the distance you can’t block out, simply acknowledge the sounds, then shift your attention back to your steps and breathing.
Repeat this activity for at least 10 to 15 minutes every day.
Mindful walking requires patience and practice. Try to include it in your daily life as much as possible to reap the benefits.