Like exercise, the benefits of meditation are many, and scientists and doctors are always finding new ones, from easing stress to improving focus to facilitating healing on all levels from heart health to immunity.
There is a way to combine both exercise and meditation, and you can do it outside in nature, whether that nature is a park, a seashore, or the footpath between buildings.
Here is a walking meditation practice based on zen technique, which might seem familiar, if you have ever intentionally walked in a maze.
It can be done inside or outdoors but try for as much fresh air and greenery as possible.
It’s best to plan your route in advance. Knowing your destination means you won’t have to make decisions and can pay attention to each step.
The Process:
WALKING MEDITATION
1. Stand up straight and take a deep breath.
2. Hold your hands in such a way that they don’t swing around but won’t cramp either. I like to fold mine in front of me, the left held in the right.
3. Synchronise your breath with your pace. Inhale and step slowly and deliberately, exhale and take another step.
4. Begin to walk, paying attention to lifting your foot and placing it on the ground, then lifting your other foot and placing it on the ground.
5. Continue to walk in this careful, controlled manner. Don’t force it, but don’t saunter either.
6. As with any mindfulness practice, when thoughts arise, look at them and let them go. Don’t ignore, don’t judge.
To your magic,
Sshreevidhyaa Iyer