Walking Meditation for Stress Relief
Meditation is one of the great stress management techniques because it carries many varied benefits. However, more than a few people have found it to be challenging at first.
Walking meditation provides the benefits of meditation combined with the benefits of exercise, and has the bonus benefit of being easy to learn, thereby making walking meditation a great technique for those new to meditation.
Take Action:
- Get into comfortable clothing and shoes, and set aside some uninterrupted free time.
- Begin walking at a comfortable pace. Really focus on he sensations that you feel in your body as you walk. Feel the weight of your body on the bottom of your feet. Feel your arms swinging with each stride. If you find thoughts coming into your mind, gently let them go and redirect your focus to the sensations you're feeling as you walk. Stay mindfull and focused on now.
- You can also focus on your breathing as you walk. Try to breathe in for two steps, and out for two or three, for example. Focus on keeping your breathing and your steps coordinated.
- Again, if thoughts you might have or other stressors creep into your head gently redirect your attention to now, to your walking meditation practice.
It's optimal to do this for 30 minutes, several times per week, but if you only have 10 minutes, or even 5, that's better than no practice at all. Walking meditation can be useful even in small doses.
Recommended book
The Long Road Turns to Joy: A Guide to Walking Meditation
For those who struggle with sitting still for meditation, this simple book offers a wonderful alternative: walking meditation. Practical techniques guide the reader to using this most ordinary of daily activities to deepen one’s mindful awareness of the present moment, increase relaxation and concentration, and reduce stress.
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Inese Millere
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