ARTICLE

How a mindful walk can help you step into meditation

23 September 2021 dot 10 mins read
Wellness Meditation Physical health

Notice your body

As soon as you leave the house (minus the distracting headphones!), think about how you feel. Are you hot or cold, calm or flustered, heavy or stiff? Andy Puddicombe, meditation and mindfulness expert (and co-founder of the Headspace app), suggests not focussing on any particular feelings - just notice them, and then let them pass.

After a few moments, consider your posture. Are you walking tall, with shoulders back, or are you curled over, as if walking against the wind? Finally, watch your walk. Are you taking long strides, or short steps/ Moving fast or slow? Don't try to chang eanyghing - simply observe how your body moves as you go.

As soon as you leave the house (minus the distracting headphones!), think about how you feel. Are you hot or cold, calm or flustered, heavy or stiff? Andy Puddicombe, meditation and mindfulness expert (and co-founder of the Headspace app), suggests not focussing on any particular feelings - just notice them, and then let them pass.

After a few moments, consider your posture. Are you walking tall, with shoulders back, or are you curled over, as if walking against the wind? Finally, watch your walk. Are you taking long strides, or short steps/ Moving fast or slow? Don't try to chang eanyghing - simply observe how your body moves as you go.

Steady your breathing

In through the nose, out through the mouth. Feel your lungs fill up with fresh air. Simple breathing exercies alone can make a huge difference in your state of mind.

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Find your rhythm

Finally, shift your attention your steps, and how your feet physically feel as they touch the ground. Vietnamese Buddhist monk Thich Nhat Hanh told Tricycle magazine: "Physically our feet are doing the walking, but because out minds are elsewhere, we're not walking with our full body and our full consciousness". Keep this in mind as you walk. Can you make a concerted effort to walk in a heel-toe rhythm? Focus on the sensation of your feet touching the ground, your weight shifting from side to side and, as Thich Nhat Hanh says, "walk as if you are kissing the Earth with your feet."

There's no right or wrong

The aim of mindful walking is to free your mind of distractions, and to avoid becoming overwhelmed or bothered with unhelpful thoughts. If you notice that you're suddenly thinking about a difficult conversation you need tohave your boss, or an altercation you had over aparking spot, it's totally fine (and expected!). When you have these thoughts, draw your focus back to your surroundings, the feeling of your feet on the ground, and how you're moving through the space around you.
Disclaimer
This is general information only and is not intended as financial, medical health, nutitional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.