Walking Meditation

BY AMY STUART

What do Kobe Bryant, Hugh Jackman, Oprah, and the CEO of LinkedIn all have in common? They all meditate! With a rise in interest in learning about the daily habits and routines of influential figures, we are hearing more people speak about the positive benefits they’ve gained from practising mindfulness.

As a meditation teacher, I view meditation as the pathway to embracing mindfulness

Mindfulness involves being fully attuned to the present moment, and accepting everything exactly as it is. Living in today’s fast-paced world, it might feel really challenging to train our minds to refocus and live in the present moment, let alone allow things to simply be as they are.

You may have a preconceived idea of what meditation is all about – perhaps you imagine yourself finding a quiet spot, sitting crosslegged on the floor, and being alone with your thoughts for a solid 30 minutes.

Many students I've taught picture this in their minds when they first consider incorporating meditation into their lives. However, mindfulness is way more dynamic than that You can mindfulness in a room full of people, practising chanting or singing You can put on headphones and dance to your favourite song.

Maybe you find yourself paying attention to your breath, as you breathe deeply at a yoga class.

One of my favourite mindfulness techniques is a walking meditation in nature Many people find solace in natural surroundings. The sense of connecting with trees, breathing in fresh air, and feeling the warmth of the sunshine can have a remarkably calming effect on the mind and body

Walking meditation is a simple mindfulness technique that utilises the senses This versatile technique can be used in many ways when you’re outside – intentionally when you’re going for a hike or informally as you’re walking your dog Regardless of where you are, walking meditation requires the following five steps

Step One

Take a moment to ground yourself Arrive in your chosen space and take a few deep breaths Inhale through your nose, hold for a moment, then let the exhale release through your nose. As you breathe, notice any scents in the air Think of the fresh air amongst the trees, the salty breeze at the beach, or the fragrant flowers around you Repeat this style of breath three times, seeing if you can soften the muscles of your body with each exhalation

Step Two

As you take a walk, come to pay attention to what you can physically see. Observe various colours, and take note of the textures and shapes of the natural formations around you You might even look up at the sky

Pretend you are a child with a magnifying glass, and investigate each thing you can see with curiosity

Step Three

Continuing to walk, move a gentle awareness to your sense of hearing. What sounds are going on around you? Moment by moment, tune into loud sounds, soft sounds, and even the silence surrounding you

Accept both constant sounds in the environment and even spontaneous sounds as they enter your field of awareness

Step Four

Connect to your bodily sensations as you walk Feel into your feet as you take each step, barefoot or in sneakers, being mindful of your movements Take notice of the temperature and how this feels for you on your skin. Witness any sensations including warmth from the sunshine or a cool breeze

Step Five

Take a moment to connect with nature by reaching out and touching something you can see Some ideas might be running your fingers through the grass, feeling the sand between your toes, or picking up a rock

Alternating between the different sensory elements promotes a sense of connection to the earth Here you might just find you’ve created for yourself a peaceful way to disconnect from the doing mind and move into simply being, here, in the present moment