“Anyone can do it. It takes only a little time, a little mindfulness, and the wish to be happy.” ~Thich Nhat Hanh
Walking meditation is a beautiful practice and it is a practice found in both the Taoist and Buddhist traditions. It’s a beautiful way to calm the mind and raise your awareness be present and mindful of your experiences while you walk. Look at the trees, flowers, and people you pass. More importantly, don’t forget to breathe. Thich Nhat Hanh says that each step of our journey becomes the destination. Meditation replaces sorrow and anxiety with peace and joy.
Meditative walking is a perfect way to reconnect with yourself and the natural world. The act itself will force you to slow down and disconnect from our complicated world. This is simple, free and fun way to take care of yourself. In addition, walking meditation has many practical applications, like dealing with anger, sorrow and stress.
Here are a few steps to get you started.
1. Make the time.
In an age of distraction, I think it’s incredibly important that we focus on the present moment and make time to take care of ourselves. Let go of your worries. Twitter, facebook and email can wait.
Incorporate this practice into your daily life. A relaxing walking meditation only takes 30 minutes a day.
2. Go outside.
Go outside and start walking. Walking fast isn’t a requirement. Instead, focus on your steps, how you feel, and your surroundings. Think about the sights, smells and little creatures in our neighborhoods.
3. Be aware of your breath.
Controlling your breath is not the goal of walking meditation. Rather it’s about awareness. Be aware of your breath and how your feet feel against the earth.
4. Walk slowly.
There is no need to walk at a fast pace. Enjoy the moment. Enjoy where you are, whether that’s on a cold concrete city street or in a beautiful park dotted with lush green trees. There is beauty everywhere, we just have to slow down long enough to find it. For instance you might consider walking barefoot or with minimal sandals.
5. There is no destination, only the here and now.
It’s easy to get caught up in the past, future and stress of everyday life. Getting caught up in worry doesn’t bring us closer to happiness. Reflecting on the past and planning for the future aren’t bad ideas, but don’t let yourself get so caught up that you forget the here and now.
Micro-actions: Start walking and read, “The Long Road Turns to Joy: A Guide to Walking Meditation” by Thich Nhat Hanh
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Tammy, great post! I lovelovelove walking, and feel it’s a great way to meditate. Thanks for the reminder to slow down!
I haven’t read a post about walking meditation in a while, it is a great practice, and one that I like to try from time to time. Sometimes this kind of meditation is best for those who can’t do sitting meditation, because they need movement or feel numb after a while of sitting. For me it is a good way to spend my way home, sometimes I take this street, sometimes the next one, sometimes I take the long route to the park before home, when I am arrive, I find that I barely remember anything bad that happened at work.
I find it is good to take a camera with you (probably you know about this). Not that you are looking for pictures, sometimes you just get back without taking a photo. But sometimes when your mind is really there you just find the perfect beauty.
Thanks for the post Tammy, and I’m in love with the micro actions you suggest, it sets words into actions which is great!
This is also kind of how I view my daily bicycle commutes. Although, of course, I do have an end destination, I try to leave with enough time that I can go any one of a half-dozen ways, whichever I’m feeling like at the time, and I just ride calmly and observe or think or whatever. I *always* carry a camera with me pretty much anywhere I go, and I often just stop to look at, smell or photograph things along the way. Actually, this is how I like to treat my travels anywhere, no matter where I’m going or how I’m getting there, which is why I greatly prefer walking and biking over driving. I just like to observe and interact with the environment I’m moving through.
I find that the most miserable times in my life where when I wasn’t walking. I used to think that walking at least every other day for an hour or so is an emotional survival activity for me, I just get depressed when I don’t. That’s why one of my plans is to move somewhere warm (I live in Chicago, freezing winters!). Though moving to Chicago proved better than living in small northern town, in Chicago at least I work downtown and have to use the bus, so I have to walk even during the coldest weather, which is good. But nothing is like walking when the weather is nice and the trees are green!
I LOVE walking meditation and do it every day…even if it’s only for a short distance.
I get the same kind of satisfaction from running. Although a little quicker pace than walking, I get the same peace and mental clarity as you describe above. In fact, it was a most pleasant benefit when I took up running. Thanks for sharing!
Hey Tammy ! Great article. I always enjoyed slow walks and the serenity that comes when you do it for a longer time. Ever saw the ‘Thinking’ Room of Scrooge McDuck in Ducktales ? ^^
Anyhow congratulations on your webdesign too it really looks wonderful !
Every time I take the garbage out after I get home from work, at that gorgeous time that the sun is just starting to come down, I think to myself that I should get out on more walks. Then I think that I need to walk to be more aerobic and become healthier, and the thought of exercising exhausts me so I don’t go.
I love this idea- walking as a way to meditate. For relaxation, and well being… brilliant, and simple idea.
I’ve been doing this since moving to our Little House, I guess I just didn’t realize there’s a name for it. My walks always inspire deep thought and sometimes creativity.
Thanks everyone for leaving such thoughtful comments. I’m thrilled that you found the post useful. Ever since we moved to Portland, I’ve been doing a lot of walking (and biking). It’s such a beautiful way to relax and reconnect with nature.
@Dave and Alejandro – 90% of the time I bring my camera with me. You never know when a good shot might appear. But sometimes I leave it at home. It’s nice to go for a walk without dragging my stuff along.
I went for my first evening walk around my subdivision Monday night, which is a golf course. I immediately brought out my iPhone and earbuds, but then realized that listening to music or a podcast (even if it was going to be This American Life!) was going to drown out what was around me. Instead, I walked for an hour around our area (2.75miles), smelled the trees, identified some wild edibles on vacant lots (!), and looked at houses. It was really stress relieving and a wonderful experience. I felt very “in tune” with what was going on, and got a good workout in at the same time. Next time I go, the phone stays in the pocket on silence.
@Mickey – Awesome! I’ve found that leaving my gadgets at home is one key to a stress free walk. If the gadgets come with me, I’m more likely to try and log onto the internet, instead of enjoying the beauty around me.
Also worth pointing out that walking meditation is frequently found in many Christian traditions as well. It’s one of my favorite ways to pray, meditate on creation, & really acknowledge what’s on my mind.
@Nathan – thanks for sharing.
You should look into meditation labyrinth construction. used one out on Maui. very tranquil.
Thanks Charley – I’ll check that out.
And thank you for reading!
I do this everyday as well. It really helps me get through the day, and takes the edge off. We really need to collectively get more in touch with our inner selves. I think the world would benefit immensely from more introspection and less distraction.
A friend sent me a great post on a similar topic regarding how to meditate while running. The article also has the alternative title: “How I learned to run without an ipod”.
http://runnersworld.com/article/0,7120,s6-243-297–13481-0,00.html
Cheers!
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