A recent survey by Nanos Research found that 46 per cent of Canadians feel more stressed, up from 21 per cent pre-pandemic.
Stress is a natural response to any event in our lives, and triggers may include work, family, finances or health. And while it is crucial to reduce and eliminate everyday stress, no one can avoid it entirely. When stress becomes overwhelming, it affects us with detrimental consequences to our well-being. It manifests in physical, mental and emotional symptoms such as abdominal and intestinal upsets, frequent headaches, body aches, high blood pressure, depression and anxiety.
How do we relieve stress in our lives and become happier and healthier? Stress management strategies can be tremendously helpful. Perhaps the best approach is to combine the stress relievers of meditation and exercise using a walking meditation. We relieve some of the physical stresses by walking, and meditation is a means of calming our inner spirit. Integrating our spirit, mind and body, we can use walking meditation to explore our life’s purpose and the next steps on our journey.
Meditating while walking means we are essentially asking our mind to participate in what our body is doing. When focusing on the present moment, we reach a deeper connection with our body and surroundings, bringing awareness to what is happening within and around us.
Imagine how many more memories we could create, how many more details we may notice if we are actively experiencing life as we live it. Walking meditation is a way to experiment with this sort of awareness because we continuously navigate and interact with our environment for the duration with our eyes open, absorbing everything.
Walking meditation is more than just strolling around. Remember that you are training to be as mindful as possible. This practice is about being aware of your body and physical sensations as you move, and your mind and body are rooted in the present.
Choose when and where to practice. Most people prefer to practice walking meditation in a natural environment like a trail, park or by an ocean or lake. Set aside time for a planned walking meditation in nature, activating all your senses.
BC is home to 10 major mountain ranges, innumerable lakes, rivers, waterfalls, plus the ocean, the strait and countless bays. Neighbourhoods and local park areas also offer suitable locations for walking. Of course, going for a walk around a local park encompasses other elements that can give your mood a boost. Spending time in nature, being exposed to sunlight, and taking in an interesting view can all help lift your spirits.
What do you do in inclement weather? A cold, snowy, or rainy day or even a sweltering, humid day can test your desire for walking meditation. Try mall walking. Shopping malls often open their doors early for walkers, and it is common to see people circling the mall on foot before the stores open.
Mall walking offers an indoor environment to avoid harsh weather and to walk on level ground, reducing the risk of trips and falls. Restrooms, water fountains, and benches to sit and rest are a bonus.
Before you begin your walk, take a moment to stand still, close your eyes, and breathe deeply, preparing yourself to let go of outside worries. Walk at a comfortable pace. How does your body feel moving? How do your feet feel planting into the ground on each step? As much as possible, walk at a steady pace. Decide what feels comfortable. Connect with your breath and be present.
Consider rolling your neck gently from side to side, letting go of tension in your shoulders. If the mood strikes, stop walking at a scenic location and take in the surroundings. What do you see in the distance? What is directly in front of you? How does the sky look? Do you hear birds or water? If you start worrying about your to-do list or other things, try focusing on your breath.
Before you finish, take a few deep breaths. As you inhale, be aware of how alive you are. Thank your senses for all the experiences they have allowed you to enjoy.
Walking meditation can leave you feeling calm and centred and help you connect to the experience of being in your body. Many people practice this form of meditation because it makes them happy and brings joy to their lives.
I walk every day, but after researching for this article, I realized I needed more focus for my thoughts. I tried the above suggestions and now my morning walk fills me with joy to calmly begin my day.
Ralph Waldo Emerson said, “It’s not the destination, it’s the journey.”
Walking meditation is a powerful exercise inspiring the mind, body and spirit. Enjoy the journey and live in the moment.
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