When you think about meditation, what comes to mind?
Do you have images of someone sitting peacefully in a calm environment, blissfully meditating?
Or maybe you think of the Budhha, the Dalai Lama or other spiritual teachers sitting serenely in a sacred meditation space.
If you have never meditated or are new to meditation, maybe the idea of meditation still feels a bit difficult and unfamiliar to you. That it is time consuming and something only “other people” do.
Or, do you think that it is even if that was doable and practical; you couldn’t do it, especially as your daily schedule is already packed and you have no time to squeeze in a meditation practice!?
Well, whatever your views, rest assured, even if you have the most demanding schedule and have never meditated before; it is possible, if you wish, to meditate in the middle of your lunch hour, at home or at work!
And Here Is How…
Walking Meditation and in this blog I’ll share with you simple walking meditation instructions
What Is A Walking Meditation?
Simply put, a walking meditation is a way of walking whereby you bring your attention inwards and pay attention to and embrace all the sensations you notice in your body as you walk.
It’s a beautiful meditation practice and as with all meditation techniques, the more you practice it, the easier it becomes for you to relax into the practice and enjoy the benefits of a walking meditation.
Here Are Your Simple Walking Meditation Instructions You Can Try Today
If walking indoors/outdoors, make sure the area is clear of clutter and you can walk in a circle or take a few steps in a straight line and turn back again
1. Stand in a comfortable position and take a moment to observe your everyday breath. Gradually allow your breath to soften and deepen.
2. Start to turn your attention to your posture and notice what you notice about the way you are standing; bring your awareness to the sensations and impressions you are aware of within your body. Stay focused on your breath as you continue to tune in to your body.
3. Wiggle your toes and spread them evenly back onto the floor.
4. Bring your attention to your eyes. Have a soft downward gaze and focus on a point about 2 feet in front of your feet. Keep this soft focus throughout the practice.
5. Take 3 more gentle steadying breaths…inhale…exhale…inhale…exhale…inhale…exhale
6. Start to walk following this pattern:
• Breathe in and lift your right foot
• Breathe out and step your right foot forward a few inches and place it back on the ground.
• Slight pause as you observe what is happening within your body.
• Breathe in and lift your left foot
• Breathe out and step your left foot forward and place it back on the ground.
Repeat this pattern of coordinating the in-breath with the lifting of one foot and the out-breath with placing it back on the ground for 2-5 minutes or as long as you feel comfortable.
Work to your own rhythm and enjoy the sensations and messages flowing from your body as you attentively walk for the duration of your practice.
How Was That?
I know it is easy to read about meditation, yet the real benefits come when you find the time to make it a regular part of your day.
A walking meditation may be the perfect way to get you into a daily meditation habit.
Take Away Walking Meditation Instructions Tips
Here are 7 Take-Away Walking Meditation Instructions Tips
Whenever you practice a walking meditation, here are a few useful pointers to be aware of, which will help you get the most out of your meditation practice and;sense the movement taking place in your body.
Take –Away Walking Meditation Instructions Tip #1
Notice the way your ankles, knees, thighs, hips and shoulders bend and straighten and move with each step and breath you take.
Take –Away Walking Meditation Instruction Tip #2
Observe the alignment of your head neck and back as you walk….don’t judge what you notice, just maintain a sense of open curiosity and wonder at your body as you coordinate each step with your breath.
Take –Away Walking Meditation Instruction Tip #3
What thoughts, feelings and sensations are you aware of as you walk?
Take –Away Walking Meditation Instruction Tip #4
How do you feel walking slowly and with awareness?
Take –Away Walking Meditation Instruction Tip#5
Make it a point during your day to pay attention to the way you walk and effect it has on your breath and posture. Don’t analyse or judge how you walk, just observe the way your body feels when you walk.
Take –Away Walking Meditation Instruction Tip #6
If your mind wanders away from your body and you become aware of other thoughts, gently guide your focus back to co-ordinating each action of the walking process with your breath.
Take –Away Walking Meditation Instruction Tip #7
Practice as long as you feel comfortable and , gradually come to a stationary position. Pause for a few moments noticing what you notice and when you are ready, gracefully re-engage with your day.
How easy was it for you to do this practice? Do you think a walking meditation is something you could try and fit in tomorrow on the way home from work, or even in your living room?
The main thing is to give the practice a go and see how you get on.
As a special treat, next time you are on holiday, on a beach, try the walking meditation. I am sure you’ll enjoy it and feel grounded and calm, especially if you walk barefoot on the sand.
Let us know how you get on and remember if you found this article useful, to share with your friends via Twitter or Facebook. Thank you.
Take special care of yourself.
Be Calm and Happy Walking!
P.s If you are interested in meditation, check out my guide to meditation book over on Amazon Kindle Quick Fix Meditation: The Ultimate Meditation Guide For People Too Busy To Meditate