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See Also
See Again
© Shutterstock
0 / 29 Fotos
Traditional meditation - When we think of meditation, we tend to picture a person sitting still in a room, usually holding a yoga pose.
© Shutterstock
1 / 29 Fotos
Multiple ways to meditate
- While it is, of course, possible to meditate this way, meditation does not actually require a person to be sitting still for it to be effective.
© Shutterstock
2 / 29 Fotos
Introducing walking meditation
- Indeed, meditation can be just as effective if practiced when you are in motion. Enter: walking meditation.
© Shutterstock
3 / 29 Fotos
Defining the term
- Walking meditation is best described as "the practice of walking while being fully present and aware of one’s body and surroundings."
© Shutterstock
4 / 29 Fotos
Benefits
- As with other types of meditation practice, there are many proven benefits to walking meditation, and it is very easy to get started.
© Shutterstock
5 / 29 Fotos
Mental health
- Let's look first at some reasons to get into walking meditation. Firstly, it is worth remembering that meditation in general has proven benefits for cognitive and mental health.
© Shutterstock
6 / 29 Fotos
Studies
- According to one study from 2013, meditating for just 13 minutes every day over an eight-week period can have a positive impact on mood, attention, and memory.
© Shutterstock
7 / 29 Fotos
Studies - A study from 2016 also showed that eight weeks of mindfulness-based stress reduction (MBSR) can change structures in the brain related to emotional regulation.
© Shutterstock
8 / 29 Fotos
Physical health
- Add in the walking element, and you get double the benefit!
© Shutterstock
9 / 29 Fotos
Physical health
- If you have had a bad day or are in a bad mood for whatever reason, practicing some walking meditation can be a great way to refresh yourself and reset your mood.
© Shutterstock
10 / 29 Fotos
Getting started
- Let's look now at how you can get started with walking meditation. The first thing to note is that this meditative practice does not have to be complicated.
© Shutterstock
11 / 29 Fotos
Little planning required
- In fact, it involves barely any planning at all. Rather, it is about walking just as you would any other day, just with a little more mindfulness and intention.
© Shutterstock
12 / 29 Fotos
Start slow
- If you are just getting started with walking meditation, it is a good idea to take it slow and do your practice in a quiet and calm location with few distractions.
© Shutterstock
13 / 29 Fotos
Focus on your senses
- As you move through your practice, try to focus on your senses one at a time. For example, focus on smells, and then focus on what you see as you walk.
© Shutterstock
14 / 29 Fotos
Take mental notes
- Take a mental note of any judgments you might have about your surroundings or what you are doing and thinking.
© Shutterstock
15 / 29 Fotos
Take mental notes
- Take a mental note, too, of any thoughts or feelings you have related to the day you just had, or the events that are upcoming in your life.
© Shutterstock
16 / 29 Fotos
Refocus the mind
- As you make a mental note of any difficult thoughts and feelings that arise, try to let them go by focusing instead on how you are interacting with your physical surroundings.
© Shutterstock
17 / 29 Fotos
Refocus the mind
- Focus on how your feet feel as they touch the ground, how the cool breeze feels against your skin, and how the rustle of the trees lands on your ear.
© Shutterstock
18 / 29 Fotos
Observe, note, and let go
- Continue this practice as you progress through your walk. Observe your thoughts and feelings, note them, and let them go by focusing on your surroundings.
© Shutterstock
19 / 29 Fotos
Overcoming challenges
- When you are first getting started with walking meditation, it can be difficult to know whether you are doing it right. You can rest assured, however, that it is difficult to get wrong.
© Shutterstock
20 / 29 Fotos
Reassuring thought
- Provided you are going into your practice with the intention of being present, you can be sure you are doing it right.
© Shutterstock
21 / 29 Fotos
Allaying concerns
- If you are still plagued with worries about getting it wrong, start by reminding yourself that learning any new skill takes time and practice.
© Shutterstock
22 / 29 Fotos
Be patient with yourself
- Tell yourself that it is okay if you get carried away by your thoughts and feelings at certain points during your practice.
© Shutterstock
23 / 29 Fotos
The most important thing
- It doesn’t even matter how many times that happens. The important thing is that you continue to gently bring yourself back to the present moment.
© Shutterstock
24 / 29 Fotos
Focus on the five senses
- When in doubt or when finding your practice particularly difficult, remember to focus on the five senses: sight, smell, taste, sound, and touch.
© Shutterstock
25 / 29 Fotos
Try not to be too self-critical
- Go easy on yourself and try not to criticize yourself if your mind wanders. Sometimes you will find this happens much more than other times.
© Shutterstock
26 / 29 Fotos
The bottom line
- The bottom line is that walking meditation can be a great way to improve your mental health, while getting in some of that all-important physical exercise.
© Shutterstock
27 / 29 Fotos
What are you waiting for?
- This form of meditative practice can help reduce stress and anxiety, lead to better sleep, and even help improve conditions like high blood pressure. Why not get started today? Sources: (Verywell Mind) (Mindful)
© Shutterstock
28 / 29 Fotos
© Shutterstock
0 / 29 Fotos
Traditional meditation - When we think of meditation, we tend to picture a person sitting still in a room, usually holding a yoga pose.
© Shutterstock
1 / 29 Fotos
Multiple ways to meditate
- While it is, of course, possible to meditate this way, meditation does not actually require a person to be sitting still for it to be effective.
© Shutterstock
2 / 29 Fotos
Introducing walking meditation
- Indeed, meditation can be just as effective if practiced when you are in motion. Enter: walking meditation.
© Shutterstock
3 / 29 Fotos
Defining the term
- Walking meditation is best described as "the practice of walking while being fully present and aware of one’s body and surroundings."
© Shutterstock
4 / 29 Fotos
Benefits
- As with other types of meditation practice, there are many proven benefits to walking meditation, and it is very easy to get started.
© Shutterstock
5 / 29 Fotos
Mental health
- Let's look first at some reasons to get into walking meditation. Firstly, it is worth remembering that meditation in general has proven benefits for cognitive and mental health.
© Shutterstock
6 / 29 Fotos
Studies
- According to one study from 2013, meditating for just 13 minutes every day over an eight-week period can have a positive impact on mood, attention, and memory.
© Shutterstock
7 / 29 Fotos
Studies - A study from 2016 also showed that eight weeks of mindfulness-based stress reduction (MBSR) can change structures in the brain related to emotional regulation.
© Shutterstock
8 / 29 Fotos
Physical health
- Add in the walking element, and you get double the benefit!
© Shutterstock
9 / 29 Fotos
Physical health
- If you have had a bad day or are in a bad mood for whatever reason, practicing some walking meditation can be a great way to refresh yourself and reset your mood.
© Shutterstock
10 / 29 Fotos
Getting started
- Let's look now at how you can get started with walking meditation. The first thing to note is that this meditative practice does not have to be complicated.
© Shutterstock
11 / 29 Fotos
Little planning required
- In fact, it involves barely any planning at all. Rather, it is about walking just as you would any other day, just with a little more mindfulness and intention.
© Shutterstock
12 / 29 Fotos
Start slow
- If you are just getting started with walking meditation, it is a good idea to take it slow and do your practice in a quiet and calm location with few distractions.
© Shutterstock
13 / 29 Fotos
Focus on your senses
- As you move through your practice, try to focus on your senses one at a time. For example, focus on smells, and then focus on what you see as you walk.
© Shutterstock
14 / 29 Fotos
Take mental notes
- Take a mental note of any judgments you might have about your surroundings or what you are doing and thinking.
© Shutterstock
15 / 29 Fotos
Take mental notes
- Take a mental note, too, of any thoughts or feelings you have related to the day you just had, or the events that are upcoming in your life.
© Shutterstock
16 / 29 Fotos
Refocus the mind
- As you make a mental note of any difficult thoughts and feelings that arise, try to let them go by focusing instead on how you are interacting with your physical surroundings.
© Shutterstock
17 / 29 Fotos
Refocus the mind
- Focus on how your feet feel as they touch the ground, how the cool breeze feels against your skin, and how the rustle of the trees lands on your ear.
© Shutterstock
18 / 29 Fotos
Observe, note, and let go
- Continue this practice as you progress through your walk. Observe your thoughts and feelings, note them, and let them go by focusing on your surroundings.
© Shutterstock
19 / 29 Fotos
Overcoming challenges
- When you are first getting started with walking meditation, it can be difficult to know whether you are doing it right. You can rest assured, however, that it is difficult to get wrong.
© Shutterstock
20 / 29 Fotos
Reassuring thought
- Provided you are going into your practice with the intention of being present, you can be sure you are doing it right.
© Shutterstock
21 / 29 Fotos
Allaying concerns
- If you are still plagued with worries about getting it wrong, start by reminding yourself that learning any new skill takes time and practice.
© Shutterstock
22 / 29 Fotos
Be patient with yourself
- Tell yourself that it is okay if you get carried away by your thoughts and feelings at certain points during your practice.
© Shutterstock
23 / 29 Fotos
The most important thing
- It doesn’t even matter how many times that happens. The important thing is that you continue to gently bring yourself back to the present moment.
© Shutterstock
24 / 29 Fotos
Focus on the five senses
- When in doubt or when finding your practice particularly difficult, remember to focus on the five senses: sight, smell, taste, sound, and touch.
© Shutterstock
25 / 29 Fotos
Try not to be too self-critical
- Go easy on yourself and try not to criticize yourself if your mind wanders. Sometimes you will find this happens much more than other times.
© Shutterstock
26 / 29 Fotos
The bottom line
- The bottom line is that walking meditation can be a great way to improve your mental health, while getting in some of that all-important physical exercise.
© Shutterstock
27 / 29 Fotos
What are you waiting for?
- This form of meditative practice can help reduce stress and anxiety, lead to better sleep, and even help improve conditions like high blood pressure. Why not get started today? Sources: (Verywell Mind) (Mindful)
© Shutterstock
28 / 29 Fotos
What is walking meditation, and how can you get started?
A dynamic take on mindfulness meditation
© <p>Shutterstock</p>
If you thought that meditation had to be done in a silent room while sitting in a lotus pose, think again. Meditation can be done just about anywhere, provided you are able to be present and aware of your surroundings. Enter: walking meditation. Meditating while out for a walk can be a great way to take care of both your mind and your body.
Intrigued? Check out this gallery to find out more.
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