YMCA Healthy Living Magazine Autumn 2021 | Page 11

When people think of meditation , they automatically think of the stereotype ; sitting crossed-legged and in an uncomfortable body position , with eyes closed and sitting very still .
However , not all meditation is like this . On the contrary , you can enhance your wellbeing with a walking meditation . This style of meditation allows for movement and is one of the simplest and most effective ways to reap all the benefits of what meditation has to offer . This ‘ mindfulness practice ’ requires exactly that – practice . Repeat walking can boost your wellbeing – increasing energy , improving quality of sleep , reducing stress and improving mood .
Let ’ s not confuse a daily stroll or a power walk as a walking meditation . Instead , there are distinct steps that make this mindfulness practice different . Get started with walking

meditation by following the guidelines below .

STEP 1 Schedule your time
With life constantly being busy , taking time out for your wellbeing won ’ t happen on its own . For it to happen , you need to make it a priority by scheduling it in your calendar . Start dedicating five or 10 minutes to begin your walking meditation practice ( even a few minutes is better than none at all ). While you can practice anywhere , try exploring outdoors – with so much research highlighting the benefits of nature , the fresh air can be the ideal setting to embark on your walking meditation journey .
STEP 2 Walk with intention
Mindfulness is about using your awareness to pay attention and be in the present moment . Notice the internal and external cues , such as : your current environment , body sensations , sounds , emotions and thoughts . As you walk mindfully , intend to have an open mind with curiosity ,

A WALKING MEDITATION IS ONE OF THE SIMPLEST AND MOST EFFECTIVE WAYS TO REAP ALL THE BENEFITS OF WHAT MEDIATION HAS TO OFFER . and awareness to allow the experience to unfold naturally . Take your time and slow down your pace , and bring your attention to the tiniest details .

It could be the dissection of a slow step that brings your attention to each part of the movement . For example , the rise of your knee , the extension of your leg stepping out , the gentle placement of the heel of the foot down on the ground ( notice the sensation of how it first makes contact with the pavement ), and then the placement of the middle part of the foot and then the toes . Maybe it ’ s walking ever so slowly and noticing the sounds of the birds and the whistling of the trees , along with feeling your own rhythmic breath coming and going with each inhale and exhale . There is no right or wrong way to walk with intention , just a willingness to be present .
STEP 3 Reflect and re-schedule
Reflection is an important component to a mindfulness practice . It can help bring meaning to your walking meditation by giving you the opportunity to fully embody the experience . It could be the reflection that takes place during , pre or post the walking meditation . This can be done casually as part of the process or more formally by writing down some notes about the experience . To really get the most of this mindfulness practice , re-schedule your next walk when you finish , and remember that repetition is key to creating a long-term wellbeing habit .
Thich Nhat Hanh ( a global mindfulness leader and peace activist ), is quoted as saying “ Walk as if your feet are kissing the ground .” This is a great reminder that despite the hustle of everyday life , you can still create your own calm – through a walking meditation .
YMCA HEALTHY LIVING MAGAZINE 11