Stress Management Technique 6: Walking Meditation
Online Self Help with Sandi Anders, M.Div., R.Y.T.
The experience of relaxation is essential to counteract the harmful effects of chronic stress on the body. Through the regular practice of relaxation techniques, one can begin to reverse this cumulative, damaging process, and engage the body's incredible potential for self-healing.
Walking meditation is a great stress management technique, particularly if you feel restless while doing other mindfulness meditation techniques.
A slow, mindful walk helps to center and relax you. Walking Meditation is practicing mindfulness and meditation while walking -- a kind of stillness in motion. A wonderful book on walking meditation is The Long Road Turns to Joy by Thich Nhat Hanh.
Here are some suggestions for walking meditation:
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Walk more slowly than your usual pace. As you walk, focus on your breath. See if you can enjoy each step –- you are walking to walk rather than walking to arrive at some destination.
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Notice your breath. Feel the nourishment of each inhalation; with each exhalation, let go of tension in your shoulders, as you also let go of burdensome worry.
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Focus your awareness on bodily sensations. Notice the feel of your feet as they make contact with the ground. Feel the sensation as the heel of one foot strikes the ground and the toes of the other foot begin to lift off.
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Notice walking movements. Feel the inter-related movements in the motion of walking: shifting the center of gravity forward as you lean into the next step; pushing off with the toes of the rear foot as you swing the foot forward; contacting the ground with your heel.
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Feel your feet. Notice how the weight of your body is focused on different areas of the load-bearing foot, moving from heel to ball of the foot to the toes.
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Marvel at your ability to walk. As you walk, give your focused attention to all the sensations in your feet, your legs and your carriage. As humans, we've invested a lot of evolutionary time in learning to walk upright. It is a complex and amazing phenomenon -- allow yourself to marvel at it!
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Present moment awareness with the breath. Blend together awareness of your breath, your body's movement and the peace and beauty of the present moment. See if you can fully be with each step, each breath. If you can do it for one step, one cycle of breath, you can do it for the next and the next and the next.
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Just this. As you breathe in, take a step and say to yourself "Just." As you breathe out, take another step and say "This."
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Present moment, only moment. You can also step to the words "present moment, only moment." Using words and phrases such as these will help you to stay centered and present in the now.
The regular practice of walking meditation can become delightful, restful, and deeply relaxing. You will experience the Relaxation Response as you sink into the mindful awareness of the process of walking and your breath.
Twenty minutes of Relaxation Response per day can reverse the effects of chronic stress. Can you set aside twenty minutes to give yourself this gift of health?
