WALKING MEDITATION FOR ACTIVE PEOPLE
Are you an active person who struggles to sit for long periods? and has come to the conclusion that because of the way you are wired maybe you just can't meditate?
This was me for several years that i wanted desperately to learn how to meditate but figured my hyperenergy just made it impossible. As it turned out, this was the exact reason I needed a meditation practice so badly in the first place, so it makes sense why it was hard for me to get started.
When I finally was able to learn an effective sitting meditation practice, it was not long before I began exploring ways to integrate meditation into the daily walks I had done for several years before to decompress and destress in the middle of the day, usually on my lunch break. Soon this became a go-to meditation for when I get stressed out and need some peace of mind, but I have too much pent-up energy to sit for any length of time.
So if you would like to learn to experience the benefits of meditation while improving both your mental health, physical health, and cardiovascular health, then try this walking meditating practice once a day for 20-30 minutes and you will notice results in 30 days!
You will begin to develop a deep sense of connection, feeling centered and grounded, to your body, to nature, and to your own neighborhood. Over time, you may even discover this has become a spiritual practice that has matured into a deeper connection to God.
BEFORE YOU BEGIN
Nothing is required to get started on your first walking meditation, but there are some things that can be helpful and may improve your experience.
Clothing. You need to wear loose enough clothing to walk comfortably, and sure to keep you warm. This is not a fast walk, so a sweater or windbreaker is usually a good idea and any other gear you may need depending on the weather. I recommend investing in a good pair of walking shoes, and in the winter months make sure you have gloves, a scarf, a warm hat, and a waterproof jacket.
It does not take a lot of money to have decent gear to enjoy these walks year-round in most climates, and I believe it will always be worth the investment! (*top outdoor brands have huge clearance stores online and sell previous year models for much cheaper! ;)
Location. For this practice, I suggest taking most of these meditative walks in your own neighborhood, either where you work or even better, where you live if your schedule allows. This meditation’s greatest benefit is the sense of groundedness and connection you feel over time, and this occurs when you do this in your own neighborhood the best. With that said, make sure to treat yourself to a walk at a beautiful nature spot every now and then, but never let location stop you from walking often.
(I used to walk every day in a rough part of town and I felt more connected to the people there and had a better understanding of what most contributed to their hardships.)
Walk alone and without music. This is a solo activity. I highly recommend going on walks with others as often as possible! But for this practice, make time each day to walk alone.
You definitely do not want any music podcasts or audiobooks playing during this walk. We are listening to our bodies, to nature, to animals, and to other things we notice in our surroundings.
Hydration. Get yourself a nice water bottle with a handle that is easy to carry with you on your walks. I recommend sticking to water only.
Set your intention. Essential for all meditations is an intention to change your state. This means putting down what you are doing for a time and putting your attention toward something else. So when it gets to your time to transition from your work to your meditation, do so with great intention.
This is a gift you are giving to yourself, a time of the day set aside for you to feel good inside and out. You deserve it! Stand up from your desk, set down your work, and walk outside. Don't bring any of your work with you, internal or external.
ANCHOR ON THE BREATH
Before you start moving down the street, take a moment to anchor yourself on the breath. As you reach for the sky with both hands, take a big full breath now in through your nose, press the air down to your belly, and hold for a brief moment. Slowly let your hands fall down to your toes as you slowly release the air into your chest and out gently through your mouth. Repeat this breathing stretch at least 5 times.
Your breath is the anchor in this meditation. I mean this is where you go when you get lost in thought. Thoughts are normal, but I believe noticing that you are daydreaming and coming back to the breath is the foundation of any meditation practice.
(*you must always use caution during this practice and maintain healthy amounts of oxygen at all times to avoid dizzy spells. Take breaks when needed, do not over-exert yourself, and stay safe.)
A QUICK BODY SCAN
As you begin your walk, I recommend you start off by taking a quick survey of what you notice in your body as you walk. “Do you notice any aches in your knees? Any tightness in your forehead?” Without judgment, just observe what you notice in your body with a quick scan. You only need to spend a minute or two on this step.
PAYING ATTENTION (Wind, Water, Plants, Animals)
Now it's time to observe the nature around you. Continue to take comfortable breaths and really notice how the cool air feels as it cools your body.
Pay attention to the wind. If there is wind, “How does the wind feel on your face? Can you hear it blowing through the trees? Rustling the leaves along the curb?” If there is no wind, just notice that as well, and continue to observe the changes in the wind throughout your walk just as you continue to observe your breath. For the wind is the breath of the earth.
(For this practice, windy and stormy weather can be excellent as long as you have the gear we mentioned earlier, as the more nature provides to keep your mind focused the more rewarding the practice will be! This practice is intended to be year-round and sometimes you are going to get wet!)
Pay attention to the water. If you have the good fortune of living near a source of water, try to walk there and enjoy the therapeutic sounds and flows of running water. Also observe the seasonal changes in water levels, clarity, and anything else you notice!
As mentioned above, when it rains put some gear on and go for your walk! Watch how fast you find yourself in a meditative state just by breaking the norm and going out in the rain for your walk!
(*Become an expert in the water sources around you. While I recommend most walking meditations to be in your neighborhood, I highly suggest making regular trips to your local water sources for these walks as well. Think of them as field trips, and maybe a couple of times a month, go to a natural place near you for your practice. Even better if you can walk near the water! :)
Pay attention to plants. Are there any trees? What kind of trees are they? Over time, learn the types of trees and other plants and observe their life cycle change on your walks (even if you have to look them up on your phone, but then put the phone away ASAP). Deciduous trees are the best, especially cherry trees, to witness the beauty that is present in all seasons of life. This is one of the beautiful graces humans share with trees.
(*Don’t be afraid to stop by an old tree, place a hand there, and offer a blessing or even a prayer to the tree. These trees have done so much for people and still do today, and gratitude is long overdue. If you like, you may then ask for a blessing in return and see what happens. ;)
Pay attention to animals. Can you hear any birds chirping? Frogs ribbiting? Dogs barking? Whatever animals you hear, try to identify what animal it is and if possible find the animal with your eyes. Even pay attention to more silent animals, like cows horses, and cats, and always say hello.
(*Become like Saint Francic or Dr. Doolittle and speak freely to all the wonderful animals you encounter! Let’s be honest, What do you have to lose? I can testify to the joy and peace you have to gain if you stay open to the many ways God seeks to bless you through creation. :)
HUMAN CONNECTION
Become aware of your neighborhood and your neighbors. As you go out every day, you will begin to notice the other “walkers” in your neighborhood. These people are not distractions from your meditation these folks are your meditation! Say hello to everyone!
You will also see people outside their homes, coming to or from their vehicles, and a variety of other people you will cross paths with on your walks. Make every effort to say hello or good morning or whatever you can muster, but do your best to speak a kind word to every single person you can.
This is not easy at first, but soon you will become skilled at this and people will just know a friendly exchange is going to happen when you come walking by.
(*helpful tip: start with older folks 50+ as this generation and above will love to exchange a greeting with you 99.99% of the time. As the generations decline, so does the comfort of talking to people they haven't met. As you develop confidence in this, you will be able to even get peeps in their 20s to smile back and say hello! ;)
WRAP UP & GIVE THANKS
As you come to the last leg of your walk and have just a couple minutes until you finish your route, take a quick scan and see how you feel.
Some questions to ask are: “Do you notice a feeling of refreshment and mental clarity? Did anything come up for you during this meditation? Are you energized and ready to get to work or do you feel tired? If you do, can you make time for a nap later or even arrange for an early night?”
The way you feel right now is very important to notice as this is your true self. Listen to your body and care for yourself how you know in your heart to be what you need.
As you finish your walking meditation, take a few deep breaths, and give thanks for the time of peace you just experienced.
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