Walk This Way: Inspired Walking Meditation Mindfulness – 5 Tips
Let’s face it: our minds are like overstuffed backpacks and that’s why we need walking meditation mindfulness. To-do lists, worries, the conversation you had earlier repeating in your head – it’s enough to make you want to scream. Some days I truly think I’m going crazy.
But what if there was a way to lighten the load, and all it took was a walk around the block? No-not another self-help con! Enter walking meditation mindfulness, your new best friend, for a calmer, more focused you.
So, what exactly is walking meditation mindfulness?
Think of it as a walking superpower. You’re putting your mindfulness practice in motion. Instead of sitting still and focusing on your breath (which is awesome, by the way!), you shift your attention to the physical sensations of walking. Feeling your feet connect with the ground, the sway of your hips, the cool air brushing your face – it’s all about being present, to stop overthinking, and be in the moment, step by step.
While walking around my neighborhood, I often start by focusing on my feet. I feel pressure on my heel and witness my weight spread to my toes on one foot and then on the other. After several steps, I do a body scan of other areas of my body. My lower back tends to get my attention, as it’s often tight. When I notice any strain, I send my breath to that area of my body. Often, I spend five minutes focusing my awareness on my body.
Then, I move on to sounds, paying attention to chipper chirping birds, the crisp crunch of leaves, and my calm, cool breath. Next, I focus on the sights of new flower blossoms and all the wise, grand trees sharing their enlightened vibe. Eventually, I finish with smells – a fragrant rose bush, the sweet smell of a laundry dryer sheet, or the freshness of dew on the grass.
Why should you bother? Here’s the lowdown on the benefits:
- De-stress central: Feeling overwhelmed? A walking meditation can be your stress-melting superhero. Focusing on your body and breath helps switch off the mental chatter and chill you out.
- Sharpen your focus: Ever feel like your brain is running on fumes? Walking meditation can boost your concentration by training your mind to be more present and less likely to get scattered. It seems counterintuitive, but less is more when you’re all over the place.
- Body awareness bliss: We spend so much time in our heads that we forget we have amazing bodies! Walking meditation reconnects you with your physical sensations, helping you appreciate how you move. It’s all about focusing on feeling rather than thinking.
There are so many benefits of walking meditation!
Ready to give it a whirl? Here’s how to walk your way to mindfulness:
- Find your zen zone: Pick a quiet place to walk, indoors or outdoors. It can be a nature trail, your living room, or even an office hallway (dodge those co-workers!).
- Slow and steady: Ditch the speed walking. This is about savoring the experience, so take slow, deliberate steps.
- Feel the earth move… (well, your feet): Pay attention to your body’s physical sensations. Feel the ground beneath your feet, the weight shifting in your legs, and the rise and fall of your chest.
- Mind on a leash: Your thoughts will wander; that’s natural. Gently acknowledge them and bring your attention back to your body, breath, and sensations.
- Start small to practice: Don’t try to become a walking meditation master overnight. Begin with 5-minute walks and gradually increase the duration as you get comfortable.
Bonus tips for a supercharged walking meditation:
- Engage your senses: Notice the sights, sounds, and smells around you. Is a bird chirping? Feel the sun on your skin? Immerse yourself in the present moment.
- Count your steps: This can help anchor your attention to the rhythm of your walk. Try counting to 10 with each inhale and exhale.
- Buddy up: Grab a friend, your partner, (or your dog!) and walk together in mindful silence. Why not make it the start of your date night?
So, lace up your shoes, take a deep breath, and get ready to discover the magic of walking meditation mindfulness. You might just surprise yourself with how much calmer and more present you feel after just a few steps. Also, check out the gratitude mediations in my Gratitude Journal Workbook.
Guided Walking Meditation Mindfulness Script
Head outside, if possible, and find a place in nature to walk. Now, take a few deep breaths in through your nose, and out through your mouth. Relax your shoulders. Let your jaw soften.
Focusing on Your Body (3 minutes)
Gently turn your attention inward. Let’s start with the sensations in your body. Notice the feeling of your feet on the ground and the weight of your body. Scan your body slowly, bringing awareness to your legs, your belly, your arms, your hands. Feel the gentle rise and fall of your chest with each breath. Notice any areas of tension, but don’t try to change anything, just observe.
Shifting to Sounds (3 minutes)
Now, let your focus expand to include the sounds around you. Listen without judgment. You might hear traffic, the hum of a bug, birdsong, or perhaps just silence. Notice the near sounds, the far sounds, the subtle ones that come and go. Let sounds wash over you like waves.
Engaging Your Sense of Smell (3 minutes)
Shift your focus to your nose. What smells are present in your environment? Maybe there’s a hint of food smells, the scent of freshly cut grass, or even just the clean smell of the air around you. Inhale gently, taking in the scents around you without trying to label them.
Awareness of Sights (3 minutes)
Allow your gaze to soften. Take in the colors, shapes, and textures around you. Notice the play of light and shadow. Perhaps focus on a single object, observing its details. Let your eyes see without judgment.
Coming Back to the Present
Gently start to bring your attention back to your breath. Notice the feeling of your body in and the space you occupy.
Also These Consider walking meditation mindfulness Tips
- Feel free to adjust timings if three minutes feels too long or short.
- You can record this in your own voice for a more personal experience.
- Consider adding soft background music if it helps with relaxation.
- Check out my Gratitude Journal Workbook for Gratitude Meditations and if you’re interested in journaling, read: The Transformative Magic of Daily Journaling
- Check out on Amazon, Walking Meditation by Thich Nhat Hanh and Walking with Glenn Berkenkamp: 35 Wellness Walks to Expand Awareness, Increase Vitality, and Reduce Stress
Let me know if you’d like any modifications to the script!
What about You?
Have you tried walking meditation? Are you making self care a bit part of your life? Share your experiences in the comments below!
