We rarely walk for the sake of walking: we do it to get somewhere and, as a consequence, our mind is left wondering where we are going, what we are going to do there, who we are going to meet... thus, we spend most of our time mulling over the past or thinking about the future, forgetting to live in the present.
It is precisely in these cases that Mindfulness can come to our aid, a technique that adopts a series of strategies to increase the ability to control the mind, in which the important thing is to focus on the path, not on the goal.
All you need is a pair of walking shoes and you're good to go, and if you're learning to meditate, mindful walking can be a great practice to start with.
Walking is beneficial in many ways
Walking is physical exercise, with all the benefits that this brings to our body and is part of a healthy life and, in this sense, harmony and well-being also have an impact on mental processes.
Walking between half an hour and an hour a day would be the most advisable, as indicated by organizations such as the Mayo Clinic .
Additionally, a 2022 study published in Alzheimer's & Dementia found that older adults who remain active have higher levels of brain proteins that improve connections between neurons, which in turn improves their memory and boosts cognition.
Walking also helps us to free ourselves from stress, to improve our memory, and it also has positive consequences on our psychology from an anthropological point of view: it symbolises moving forward, moving forward, contact with nature and the interiority of the self.
The practice involves being aware of your body and the physical sensations as you move and how they relate to your environment.
How do you practice “mindful walking”?
Mindful walking is walking consciously, and it is much more than just going for a walk.
Mindful walking is a common and popular way to practice mindfulness and it gives the body time to move and stretch after sitting for long periods. Walking is something most people are very familiar with and do on a daily basis… this practice is a perfect way to cultivate mindfulness by paying intentional attention to the movement of your feet and body as you walk , and it also encourages you to connect with your surroundings and activate our senses, feeling the connection with the ground, taking in sights and sounds around you and even feeling your lungs expand as you breathe in fresh air.
Step by step….
Before you start, make sure you have enough space. If you're outdoors, you can walk in one direction, but if you choose to walk in the city, you'll likely have to go back and forth.
Here are six simple steps to practice walking meditation:
1. First step: don't move
The first step in learning how to do mindful walking is not a step at all, it is standing still… as you stand, you must be aware of the almost imperceptible movements your body makes to stay still. Don’t ignore this first “step” because you will use it as a reference point for walking. Start by being aware of how your feet feel and work your way up to the top of your body, focusing on each part as you relax those muscles . Bring your awareness to your feet, then your legs, and so on up your body.
2. The position of the hands and arms
The position of the hands is just as important as in sitting meditation. You must be careful to maintain this posture. The hands are closed in a relaxed fist, staying close to the body. The thumbs are gently clenched… this is the position that Buddhists take. Variations can be made, such as, for example, letting the arms fall to either side of the body. The point is to adopt a relaxed and comfortable position with the arms and hands.
3. The position of the head
You can drop your head slightly when walking at a forty-five degree angle, your eyes are half-open, your gaze lowered in front of you. An upright posture is essential when walking. The eyes are on the same plane as the shoulders, and the nose on the same plane as the navel, with the lower body moving forward slowly.
4. Start walking
Now, move one of your feet forward, the heel should touch the ground, feel it…feel the sole first and then the toes; then move the other foot forward and feel it too…move it and feel the heel touching the ground, then the rest of the sole and finally the toes.
Walk at a steady pace, slightly slower than usual (but not too slow). If you get distracted, that's okay, just bring your attention back to the present moment. As you walk, pay attention to the way each foot is in direct contact with the ground.
5. Breathing
As you walk, breathe mindfully, counting your steps, paying attention to your breathing and the number of steps you take as you inhale and exhale. Feel the air entering your lungs, how they are oxygenated with each inhalation and how they are cleaned each time you exhale. Don't try to control your breathing, allow your lungs to take in all the air they need...just notice how many steps you take as your lungs fill up and how many as they empty. The key is mindfulness.
6. Activate your senses
Now look around you mindfully and open all your senses…don’t discriminate between what you like and what you don’t, just be aware of everything around you. This exercise offers a basic way to begin to savor the good and the beautiful in what surrounds you, just by paying more attention to the sights, smells and sounds that we often ignore.
How fast should I walk during mindful walking?
It's not about how fast or slow you walk, but what pace keeps you most present, most aware...be mindful of your pace as it can vary from person to person and don't focus on speed.
How long should I practice walking meditation?
For best results, you should try to incorporate it into your daily routine, 20 minutes is perfect for a daily meditation exercise.
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