Walking as meditation can be a great way to clear your mind. It helps you to focus on the present, and the results are often well worth the time it takes to meditate. When you’re out walking, you have to keep your chin up, and keep your thoughts as concentrated as possible.
Keeping the chin in the air
When it comes to a brisk walk of the neighborhood, there are many ways to score a few points. The best way to accomplish this feat is to focus on the task at hand. This will help you get into the right mindset to reap the benefits of meditation. After all, your brain will thank you in the end. As such, you should take note of the following tips and tricks to ensure you keep the good times rolling.
First, you should do the requisite research to ensure you’re putting your best foot forward. This should include reading up on the best practices for a healthy back, neck, and joints. In addition, you should be mindful of your surroundings, especially in urban centers. Avoiding the aforementioned pitfalls will go a long way toward keeping you and your loved ones safe and sound. Finally, don’t forget to take a moment to savor your accomplishments.
Catching the wandering mind at the point of intention to leave the object
In the context of meditation, walking is a great way to focus your attention. Whether you are walking to work, to the gym, or to a friend’s house, you have the opportunity to take in the scenery, focus on your body, and cultivate awareness of your mind and your surroundings.
While walking is not always the most relaxing of activities, a little focus can go a long way. To do this, consider picturing an object in your mind. Next, try to imagine that object in every detail. After this, consider what you are doing right now. This can involve anything from focusing on your immediate environment to meditating on a mantra. You could also focus on the task at hand, i.e., catching the eye of a passing motorist or observing a passing dog.
Another way to accomplish the aforementioned feat is to implement a mindfulness walking meditation practice. Typically, this is a more open monitoring approach, where the practitioner attempts to catch the wandering mind at the point of intention to leave the object.
Letting go of extraneous thoughts after walking meditation
When you practice walking meditation, you may find that your mind tends to wander away from the object you are walking. This happens because the mind is good at programming behavioural patterns.
However, if you let go of extraneous thoughts and maintain full attention, you can keep your focus on the object. The letting go of extraneous thoughts and maintaining full attention is the first step towards removing conditioned patterns.
It is important to remember that your meditation is about the work of the mind. You should stop to label the mental objects that appear. These could include the arising and passing away of phenomena, such as a painful sensation.
Whenever your mind begins to wander, put down the foot you are walking on and stop. Mark where the mind has gone and where you intend to return to.
If you continue to walk without noticing where your mind has gone, you will soon find yourself chasing other thoughts. If you stop to mark the place where the mind has gone, you will be able to return to the meditation object.
Making the walking meditation practice your own
Walking meditation is a practice that can benefit you in many ways. It can help you relax, become more aware of your body, and improve your mental health.
The idea behind walking meditation is to focus on your breathing. As you walk, notice the breath in your mouth and out your nose. Try to relax all the parts of your body and take in as much air as you need.
To start, choose a place that you know well and one that will make you feel relaxed. Start with a few steps and then slowly increase the distance.
Keep a journal. Take note of any emotions or thoughts that arise as you walk. For instance, you might be surprised at how often you mutter “I’m so sad,” or how often you clench your teeth. You could then reflect on these experiences later and learn from them.
You can practice walking meditation on your own or with a guided program. There are also apps that you can download onto your smartphone.
Did you miss our previous article…
https://quietmeditations.com/improve-your-sleep-with-mindfulness-sleep-meditation/
