Most lives settle into a routine. Your routine may be so established that you don't even think about it. Then crisis brings your routine to a halt. Suddenly, your normal routine becomes a stress routine. How can you find your way out of the darkness? I struggled with this question in 2007 when four family members died.
Though I managed to get my life back on track, it was a trial and error process. A professional writer, I decided to write my way through grief. This was a proactive decision and I am glad I made it. I also started to meditate. There are many meditation paths to choose from -- empty mind, focused, mindfulness, yoga, and Qi Gong, a combination of yoga, Tai Chi, and focused breathing.
My meditations were more casual. To begin with, I cleared my mind by thinking of a blank television screen, and then focusing on a word, such as love. Walking also helped to ease my stress. I walked in the neighborhood, paying close attention to the weather, various homes, colorful gardens, and fresh air. At the end of each half hour walk, I always felt better.
More recently, I have tried walking meditations. What are they? A walking meditation is being aware of every step you take and the miracle of the human body. Usually you walk at a speed that is comfortable for you, though you may increase this speed. Kelly McGonigal, PhD details the approach in her Psychology Today website article, "Walking Meditation: The Perfect 10-Minute Willpower Boost."
According to McGonigal, a walking meditation lasts 10-20 minutes. Most people do it outdoors and some do it on a treadmill. She lists several tips for a successful walking meditations.
* Walk at a pace that is fast enough to increase your heart rate slightly.
* Start by focusing your attention on breathing and your feet hitting the ground.
* Be aware of what you hear, smell, see and feel.
* Don't daydream or let your thoughts wander; stay focused on your body, breathing,
and your senses.
* You may use a one-word mantra and say it with each step.
Walking meditations have physical and emotional benefits. Linda J. Brown describes some of them in her article, "Mindful Walking," posted on the Arthritis Today website. Brown says mindful walking (walking meditation) comes from Buddhist tradition. "Some businesses incorporate group walking meditation in team-building events and company wellness programs," she explains.
She simplifies the approach in five concise steps: 1) Find a spot, 2) Find your breath, 3) Find a mantra, 4) Find your senses, and 5) Find patience. These steps are easy to remember and easy to use.
Jack Kornfield takes a more detailed approach is his blog article, "Walking Meditation: When You Walk, Just Walk." He thinks walking becomes meditation when you are in the moment and pay attention to each step. "Be aware of your surroundings until you feel quiet and composed," he advises.
Walking meditation takes practice, because it takes practice to deal with the distractions you encounter. Only with practice are you able to focus on your body and each moment. You may take walking meditations alone or with a group. Have you been feeling stressed lately? Are you looking for ways to cope?
Try walking meditations for a few weeks. They may be just the "prescription" you need.
Copyright 2012 by Harriet Hodgson
Harriet Hodgson has been an independent journalist for 35+ years, is the author of 31 books, and thousands of articles. Her latest releases are "Happy Again! Your New and Meaningful Life After Loss," and "Help! I'm Raising My Grandkids: Grandparents Adapting to Life's Surprises." Please visit her website and learn more about this busy author.
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