Mindfully Walk Off the Stress
- April Jenkins Cremeans
- Dec 18, 2023
- 3 min read
Updated: Dec 18, 2023
Even those of us who have practiced mindfulness for years can have very unmindful days. Heading into the holidays, work, and other obligations make us BUSY. It's easy to get caught up in the busy and not take the time to take a moment for yourself. That is certainly where I found myself yesterday. Rather than beating myself up for missing something this week we will have a moment of being mindful together.
Walking Meditation: Movement and Mindfulness
Early in my days of meditation I learned about walking meditation. My initial thought was "I walk all the time. How is this helpful?" Through the practice I realized that even when walking I wasn't truly conscious of what I was doing as I walked. I was either staring at my phone or thinking of all the things I had to do or take care of next. The act of getting from point A to point B was just as busy as every other moment of my day. By becoming present in the current moment, I learned I could become better prepared and calmer for the next meeting, the next task, the next whatever I needed to do. When I worked in an office I would stop and practice walking meditation around the building. Now working from home, I take a moment to walk either inside the house or weather permitting around the perimeter of my house. The trick is being conscious and aware of the steps you are taking.
Preparation:
Commit to a time to walk
Leave your phone on your desk
Begin the Exercise:
Stand and take a moment to take a few deep cleansing breaths. Inhale deeply to completely fill up and open the mouth to audibly sigh it out.
Before beginning to walk take a moment to register the sensations you are feeling as you stand. Feel the floor beneath your feet, the temperature of the air around you, the way your clothing feels as it touches your skin. Is the floor soft and covered in carpet? Is the room warm or cool? Are your clothes comfortable or itchy and constricting?
Take as long as necessary to become truly aware of your surroundings and environment.
Begin to walk slowly. Rolling your foot as you step so that you feel the contact of the floor on each part of your foot with each step. Notice the sensation as your heel makes contact, then the sole of your foot, before rolling to the ball and finally rolling to the toes and pushing away for the next step. Notice the sensation as your foot leaves the ground while the other foot makes contact. Repeat for as long as you are walking. Maybe start with a five-minute walk or walk to your kitchen and back. No matter how long you walk stay present on the sensations of the walk.
Closing the Exercise:
Once your walk has ended and you are back at your desk or at your destination, take another moment to end the practice like how you began. As you stand notice the sensations of the floor and environment again. Take another full inhale and sigh it out. Notice how you feel now in comparison to how you felt when you began.
Wiggle your fingers and toes
Rotate the ankles and wrists
End by reaching your arms over head and stretching your feet and legs out as if you are taking an early morning stretch
Slowly open your eyes if you have them closed and proceed with your day.
Notes:
Walking meditations are particularly good for those who struggle to sit still and for those who sit a LOT as we do in today's average business environment. I have found that I am better able to concentrate, focus more easily, and just feel better after I take a mindful walk. Thank you for allowing me to guide you through this practice. I will now go take a mindful walk to fill my hot tea. If you try this meditation, please share your thoughts and experiences here for others!
-A
Comments