Mindful Monday no. 25 – Walking Meditation

But on this beautiful path, I walk in peace. With each step, a gentle wind blows. With each step, a flower blooms.” -Thich Nhat Hanh

Many caregivers survive the challenges of their responsibility by focusing only one what is right in front of them. In other words, they put one foot in front of the other. Walking meditation is a way to bring the focus to your body and out of the stress of the everyday.

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How to do a walking meditation: 

  1. Stand still for a moment and bring your attention to your body.
  2.  Slowly, focus on how the soles of your feet as they make contact with the ground. Take your first step.
  3. Begin to walk naturally, loosening the tension in your ankles with each stride. You can either walk at a comfortable pace or slow down your movement.
  4. Note the rhythms of your body as you take each step and as your arms swing. Relax your arms with each movement.
  5. Settle into your hips and release the tension store in that part of your body.
  6. Pay attention to you neck: Is it stiff or strained? Let go of the tension with a few gentle neck rolls.
  7. Breathe as you settle into the movement. Extend the time it takes to exhale to calm your nerves.
  8. If you mind wanders, bring your focus back to your feet and notice how you roll the sole of your foot on the ground with each step.

By focusing on your body’s movements during your walking meditation, you enter into a state of mindfulness one step at a time.

How was it to try walking meditation? Let us know in the comments above.

Lindsay

 

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