© Shutterstock

Traditional meditation - When we think of meditation, we tend to picture a person sitting still in a room, usually holding a yoga pose.

© Shutterstock 

Multiple ways to meditate -

While it is, of course, possible to meditate this way, meditation does not actually require a person to be sitting still for it to be effective.

© Shutterstock

Introducing walking meditation -

Indeed, meditation can be just as effective if practiced when you are in motion. Enter: walking meditation.

© Shutterstock

Defining the term -

Walking meditation is best described as "the practice of walking while being fully present and aware of one’s body and surroundings."

© Shutterstock 

Benefits -

As with other types of meditation practice, there are many proven benefits to walking meditation, and it is very easy to get started.

© Shutterstock

Mental health -

Let's look first at some reasons to get into walking meditation. Firstly, it is worth remembering that meditation in general has proven benefits for cognitive and mental health.

© Shutterstock

Studies -

According to one study from 2013, meditating for just 13 minutes every day over an eight-week period can have a positive impact on mood, attention, and memory.

© Shutterstock

Studies - A study from 2016 also showed that eight weeks of mindfulness-based stress reduction (MBSR) can change structures in the brain related to emotional regulation.

© Shutterstock

Physical health -

Add in the walking element, and you get double the benefit!

© Shutterstock

Physical health -

If you have had a bad day or are in a bad mood for whatever reason, practicing some walking meditation can be a great way to refresh yourself and reset your mood.

© Shutterstock

Getting started -

Let's look now at how you can get started with walking meditation. The first thing to note is that this meditative practice does not have to be complicated.

© Shutterstock

Little planning required -

In fact, it involves barely any planning at all. Rather, it is about walking just as you would any other day, just with a little more mindfulness and intention.

© Shutterstock

Start slow -

If you are just getting started with walking meditation, it is a good idea to take it slow and do your practice in a quiet and calm location with few distractions.

© Shutterstock

Focus on your senses -

As you move through your practice, try to focus on your senses one at a time. For example, focus on smells, and then focus on what you see as you walk.

© Shutterstock

Take mental notes -

Take a mental note of any judgments you might have about your surroundings or what you are doing and thinking.

© Shutterstock

Take mental notes -

Take a mental note, too, of any thoughts or feelings you have related to the day you just had, or the events that are upcoming in your life.

© Shutterstock

Refocus the mind -

As you make a mental note of any difficult thoughts and feelings that arise, try to let them go by focusing instead on how you are interacting with your physical surroundings.

© Shutterstock

Refocus the mind -

Focus on how your feet feel as they touch the ground, how the cool breeze feels against your skin, and how the rustle of the trees lands on your ear.

© Shutterstock

Observe, note, and let go -

Continue this practice as you progress through your walk. Observe your thoughts and feelings, note them, and let them go by focusing on your surroundings.

© Shutterstock

Overcoming challenges -

When you are first getting started with walking meditation, it can be difficult to know whether you are doing it right. You can rest assured, however, that it is difficult to get wrong.

© Shutterstock

Reassuring thought -

Provided you are going into your practice with the intention of being present, you can be sure you are doing it right.

© Shutterstock

Allaying concerns -

If you are still plagued with worries about getting it wrong, start by reminding yourself that learning any new skill takes time and practice.

© Shutterstock

Be patient with yourself -

Tell yourself that it is okay if you get carried away by your thoughts and feelings at certain points during your practice.

© Shutterstock

The most important thing -

It doesn’t even matter how many times that happens. The important thing is that you continue to gently bring yourself back to the present moment.

© Shutterstock

Focus on the five senses -

When in doubt or when finding your practice particularly difficult, remember to focus on the five senses: sight, smell, taste, sound, and touch.

© Shutterstock

Try not to be too self-critical -

Go easy on yourself and try not to criticize yourself if your mind wanders. Sometimes you will find this happens much more than other times.

© Shutterstock

The bottom line -

The bottom line is that walking meditation can be a great way to improve your mental health, while getting in some of that all-important physical exercise.

© Shutterstock

What are you waiting for? -

This form of meditative practice can help reduce stress and anxiety, lead to better sleep, and even help improve conditions like high blood pressure. Why not get started today?

Sources: (Verywell Mind) (Mindful)

See also: Simple mindfulness activities for every age

© Shutterstock