Meditative walking is a unique practice that helps expand consciousness, trains the mind, and has a beneficial effect on the psycho-emotional state of a person. Do you know what is the meaning of meditation while walking, what are its benefits? Hiking is useful not only for the physical body, but also for the soul, it helps to relax, calm down, and is a great way to be alone with yourself. Yes, it really is - you can meditate not only while sitting in the lotus position, but also while walking. The most important thing is to choose a place that is quiet and calm, and to concentrate at every step.
In a sense, moving meditation is even easier than sitting meditation:
- It is easier to concentrate on movement for a long time;
- With meditative walking, you will avoid states of drowsiness, boredom and dullness of the mind;
- Walking meditatively relaxes, while you are in motion, your brain and reflexes continue to work;
- In a sitting position, with long practice, legs and back begin to swell, which causes inconvenience.
Having mastered the skill of walking meditation, you will learn not to be distracted from spiritual practice during everyday household chores: washing dishes, washing, ironing, driving a car. Meditation will become a big part of your life.
Meditative walking technique
When walking meditatively, it is important to focus on the physical action, that is, the steps. All extraneous thoughts, worries, worries should be discarded - everything that the brain is doing. Let planning for the future and worrying about the past remain outside of consciousness. You should move slowly and without load, evenly and methodically.
- Fold your hands in the navel area, relax them;
- Stand at the beginning of your journey;
- Clear your mind, put all thoughts out of your head, you should not think about anything;
- Look forward at the path, at a point approximately 2-3 meters away from you;
- You need to look in order to know where to turn around; attention is not focused on specific things (grass, stone, color of the path);
- Walk gently, concentrating on every step you take. If your mind starts to wander and thoughts start to creep into your head, return your attention to the steps again. Observe how the foot lifts off the ground, how the knee bends and straightens as you move. Mentally repeat "right" - "left", so you will be fully involved in the process of meditative walking.
There should be complete emptiness in the head. No thoughts about tomorrow's conference, kitchen plans, memories of a recent quarrel, worries about someone's health. Only steps, one-two, one-two, only a path, just you and nothing. Your brain should become a switched on TV, from which the antenna was pulled out. Try not to walk fast, so it will be easier for you to connect with the process, to dissolve in your feelings.
Please note that there are separate practices that set their own rules and restrictions on how to perform the exercise. For example, Swami Dashi's chakra running technique is now best known.
How to start meditative walking?
A little later we will tell you how to use walking meditation, and now, we will give some tips on where to start your practice:
- To begin with, decide how much time to devote to meditative movement. For the first time, 20-30 minutes is enough;
- Choose a place - it should be a flat and straight track, which has a beginning and an end, clearly distinguishable;
- You can do it both at home and on the street. The main thing is not to be distracted;
- The track length can be any;
- The beginning and the end of the path will set the route of all meditation, its quality. When cornering, you will check if you are really focused correctly, so the less practice you have, the shorter the route should be;
What is meditative walking for? Benefit and harm
In the Theravada tradition, walking meditation is very widespread. This is an excellent method of training the mind to distract from worldly worries and vanities. It promotes serenity, clarity, and absolute concentration. Experienced Buddhists agree that walking meditation expands consciousness, helps to push the boundaries of one's own mind.
Theravada is the oldest school of Buddhism, which teaches complete deliverance from problems, depression, sadness, dissatisfaction, base feelings (jealousy, envy, anger). This is a way to achieve absolute insight, see the real world and accept all its imperfections. Agree with life as it is, without illusions and high expectations.
- The benefit of the meditation exercise is that you will learn to get rid of the garbage and dirt that accumulate in the head of every person: ignorance, selfishness, resentment, arrogance, greed, laziness, jealousy, etc. All these states distort reality, so a person ceases to be himself, and that is how others see him.
- On the other hand, meditative practice helps to cultivate and increase in oneself kindness, compassion, mercy, virtue, modesty, gratitude, care.
- Your mind will become clear and bright, strong and ready for any shock. And this is the most important condition for great achievements.
If you are interested in whether meditation is possible with Nordic walking, we will answer that you can practice this state in any situation, the most important thing is to learn the correct focus. It is important to put all thoughts out of your head, “turn on the gray ripples on the screen” and start the exercise.
If you are wondering if meditative walking is harmful, we will answer that it will not harm you in any way. The most important thing is to dress for the weather, if you are exercising outside, do not overexert yourself if you are prohibited from intense physical activity, and always start practicing when you are in a good mood.
Peace to your heart!
