What does walking have to do with meditation? Life is stressful. We thrive on stress. If we don’t feel anxious, fatigued, or worried about absolutely everything, we don’t feel productive at all. At what point in our lives did stress become the mantra for success?
Stress may be at the root of success but it is also at the root of serious mental and physical problems. The body can only handle stress over-load for so long.
By now you have probably heard about the benefits of meditation. Research tells us that meditation can improve how we cope with stress.
After reading or watching movies like Eat, Pray, Love, you are probably thinking that meditation might be a good idea. You are also thinking that taking a year off to seek it out isn’t exactly something that you can fit into your busy schedule.
Shannon Sexton wrote a brief article for Arthritis Today Magazine (November/December 2010) about “Walking Meditation,” and I think you would agree that this is a little more to your liking. She points out that there are all sorts of meditation styles, and they don’t necessarily require you to sit cross-legged while your knees complain with discomfort. If sitting still isn’t your cup of tea, consider walking meditation. Walking meditation blends body awareness, deep breathing, and mental focus, with something that you are likely doing already.
Walking meditation combines synchronizing your stride with your breathing pattern. This takes a little concentration but it gives you something to think about while you walk besides shin splints, what you are going to fix for dinner, or whatever else is cluttering up your day.
What you are trying to do is evoke a relaxation response by breaking the cycle of everyday thinking. You are already walking because it improves your cardiovascular health; what if you can improve your mental and emotional clarity at the same time?
A full fledged “Breathwalk” would take a considerable amount of time and seeing you are already rushed, you might have a hard time buying into that scene. The author of this article reviews a simple routine that you can try at home, at the office, or during your exercise walk.
Begin walking at a normal pace. Tune in to the sensations of your body. If your legs are sore or your shoulders tight, focus on that part of your body and breathe into the pain, visualize it going away.
Focus on your breath. We habitually breathe shallowly so concentrate on taking deep breaths as you walk, until your breathing pattern becomes slow, deep, and even. Breathe through your nose instead of your mouth. Deep breathes. Inhale and Exhale. Visualize your lungs expanding and contracting.
Synchronize your steps with your breath. As you inhale, take four steps and then exhale for the next four. Feels good doesn’t it. That’s it!
Helen Blow in an article about stepping back from stress (The Gloucestershire Eco (UK) September 25, 2010) outlines three principles to meditation: breathing, gazing and mindfulness. Think of mindfulness as simply paying attention to your breath, your body and your surroundings. As erstwhile thoughts try to break through cue yourself by saying “thinking” and redirect your focus to the breathing and stepping and gazing.
That doesn’t sound so hard does it? You may even come to enjoy your walks. They will become a period of time that is just for you. Oh, take your dog along. He/she won’t mind if you are counting or muttering or stopping to smell the roses.
Walking Meditation: Senior Health
What does walking have to do with meditation? Life is stressful. We thrive on stress. If we don’t feel anxious, fatigued, or worried about absolutely everything, we don’t feel productive at all. At what point in our lives did stress become the mantra for success?
Stress may be at the root of success but it is also at the root of serious mental and physical problems. The body can only handle stress over-load for so long.
By now you have probably heard about the benefits of meditation. Research tells us that meditation can improve how we cope with stress.
After reading or watching movies like Eat, Pray, Love, you are probably thinking that meditation might be a good idea. You are also thinking that taking a year off to seek it out isn’t exactly something that you can fit into your busy schedule.
Shannon Sexton wrote a brief article for Arthritis Today Magazine (November/December 2010) about “Walking Meditation,” and I think you would agree that this is a little more to your liking. She points out that there are all sorts of meditation styles, and they don’t necessarily require you to sit cross-legged while your knees complain with discomfort. If sitting still isn’t your cup of tea, consider walking meditation. Walking meditation blends body awareness, deep breathing, and mental focus, with something that you are likely doing already.
Walking meditation combines synchronizing your stride with your breathing pattern. This takes a little concentration but it gives you something to think about while you walk besides shin splints, what you are going to fix for dinner, or whatever else is cluttering up your day.
What you are trying to do is evoke a relaxation response by breaking the cycle of everyday thinking. You are already walking because it improves your cardiovascular health; what if you can improve your mental and emotional clarity at the same time?
A full fledged “Breathwalk” would take a considerable amount of time and seeing you are already rushed, you might have a hard time buying into that scene. The author of this article reviews a simple routine that you can try at home, at the office, or during your exercise walk.
- Begin walking at a normal pace. Tune in to the sensations of your body. If your legs are sore or your shoulders tight, focus on that part of your body and breathe into the pain, visualize it going away.
- Focus on your breath. We habitually breathe shallowly so concentrate on taking deep breaths as you walk, until your breathing pattern becomes slow, deep, and even. Breathe through your nose instead of your mouth. Deep breathes. Inhale and Exhale. Visualize your lungs expanding and contracting.
- Synchronize your steps with your breath. As you inhale, take four steps and then exhale for the next four. Feels good doesn’t it. That’s it
Helen Blow in an article about stepping back from stress (The Gloucestershire Eco (UK) September 25, 2010) outlines three principles to meditation: breathing, gazing and mindfulness. Think of mindfulness as simply paying attention to your breath, your body and your surroundings. As erstwhile thoughts try to break through cue yourself by saying “thinking” and redirect your focus to the breathing and stepping and gazing.
That doesn’t sound so hard does it? You may even come to enjoy your walks. They will become a period of time that is just for you. Oh, take your dog along. He/she won’t mind if you are counting or muttering or stopping to smell the roses.
Walking Meditation: Senior Health
What does walking have to do with meditation? Life is stressful. We thrive on stress. If we don’t feel anxious, fatigued, or worried about absolutely everything, we don’t feel productive at all. At what point in our lives did stress become the mantra for success?
Stress may be at the root of success but it is also at the root of serious mental and physical problems. The body can only handle stress over-load for so long.
By now you have probably heard about the benefits of meditation. Research tells us that meditation can improve how we cope with stress.
After reading or watching movies like Eat, Pray, Love, you are probably thinking that meditation might be a good idea. You are also thinking that taking a year off to seek it out isn’t exactly something that you can fit into your busy schedule.
Shannon Sexton wrote a brief article for Arthritis Today Magazine (November/December 2010) about “Walking Meditation,” and I think you would agree that this is a little more to your liking. She points out that there are all sorts of meditation styles, and they don’t necessarily require you to sit cross-legged while your knees complain with discomfort. If sitting still isn’t your cup of tea, consider walking meditation. Walking meditation blends body awareness, deep breathing, and mental focus, with something that you are likely doing already.
Walking meditation combines synchronizing your stride with your breathing pattern. This takes a little concentration but it gives you something to think about while you walk besides shin splints, what you are going to fix for dinner, or whatever else is cluttering up your day.
What you are trying to do is evoke a relaxation response by breaking the cycle of everyday thinking. You are already walking because it improves your cardiovascular health; what if you can improve your mental and emotional clarity at the same time?
A full fledged “Breathwalk” would take a considerable amount of time and seeing you are already rushed, you might have a hard time buying into that scene. The author of this article reviews a simple routine that you can try at home, at the office, or during your exercise walk.
- Begin walking at a normal pace. Tune in to the sensations of your body. If your legs are sore or your shoulders tight, focus on that part of your body and breathe into the pain, visualize it going away.
- Focus on your breath. We habitually breathe shallowly so concentrate on taking deep breaths as you walk, until your breathing pattern becomes slow, deep, and even. Breathe through your nose instead of your mouth. Deep breathes. Inhale and Exhale. Visualize your lungs expanding and contracting.
- Synchronize your steps with your breath. As you inhale, take four steps and then exhale for the next four. Feels good doesn’t it. That’s it
Helen Blow in an article about stepping back from stress (The Gloucestershire Eco (UK) September 25, 2010) outlines three principles to meditation: breathing, gazing and mindfulness. Think of mindfulness as simply paying attention to your breath, your body and your surroundings. As erstwhile thoughts try to break through cue yourself by saying “thinking” and redirect your focus to the breathing and stepping and gazing.
That doesn’t sound so hard does it? You may even come to enjoy your walks. They will become a period of time that is just for you. Oh, take your dog along. He/she won’t mind if you are counting or muttering or stopping to smell the roses.
Walking meditation is a great way to relax and exercise at the same time, as you mentioned. Keeping active and healthy is key for longevity. Thanks for sharing!
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Posted by: firstSTREET | October 26, 2010 at 10:57 AM