Don’t you know that you do not need a special set-up to meditate? You can meditate while sitting at the desk or even taking a walk. Meditation by walking is known as kinhin. Practicing it is just not strolling about. You need training in being mindful. This walking meditation exercise is important to bring your body and mind in sync while you are out.
Two Kinds to Practice Kinhin, Benefits of Walking Meditation
1. Wandering on Auto-pilot
Walking is an activity that most of us do on auto-pilot. When you step out of the door, your mind tends to wander. You may catch up by remembering, planning, dwelling, analyzing, or worrying. Every time it happens, you move away from the present moment and away from connecting with your surroundings or nature. Most of you also forget to appreciate the simple pleasure of walking.
By meditating while walking, you will feel relaxed and focused on this everyday pursuit. You should try it and feel the difference when paying attention to what is going on around rather than what is swirling in your mind. This wandering on auto-pilot will help you to manage your emotions and reduce anxiety, depression, and also stress.
2. Taking a Walk Step by Step
Even though it is called a kinhin or waking meditation, it does not mean that you are strolling around like a zombie with your eyes closed. Instead, you keep walking mindfully using the meditative technique with eyes wide open, your interesting place, and your attention on whatever environment you find around.
Generally, people do a sitting meditation first in a private space and then go for a walk immediately after that. Sometimes, they walk with their dogs, partners, or alone. It is helpful to take meditative states with them. so, it is a great way to integrate mindfulness into any walk. This activity will help you to perk up your mood and give you much more energy.
Walking becomes an instrument to familiarize yourself with the present moment. Plus, you do it by redirecting your mind. Instead of your object of focus breathing, when you do it with sitting meditation, your focus will be the rhythm of your gait. So, it is helpful to do any other kind of meditation.
Follow Each Cue for 30-60 Seconds to Do Kinhin, A Guide to Walking Meditation
1. Body Check
To do walking meditation, there are some cues that you can do while walking, the first is by body checking. It happens when you start walking, you may notice your body’s feelings. Is it heavy, stiff, or relaxed? You should take a few seconds to be aware of your posture and the way you are carrying yourself from one step to another step.
2. Observe
The next step you can do is by observing. This cue does not need you to change the way you are walking. You should observe your gait simply. You may do it by bringing your attention to it. Sometimes, it makes you feel feel-conscious but you do not need to worry about that. It is because that unnecessary feeling will pass.
3. Tune In
Next, you may tune in to what is going on around you. It can be passing cars, people, trees, window displays, the movement of things, or any other sights that come into your awareness. You should know that these are not about the things in your mind or what you imagine, but these are the things around you or what you see.
4. Familiar Smells
After paying attention to sounds, you may turn them into any smell whether it is pleasant or unpleasant. You should notice how your mind habitually wants to create a story out of each smell. You may also feel how your mind wants to remind you of something, someone, or somewhere.
5. Movement
You can turn your attention to movement. After a minute or two, try to contemplate the sensation of movement in your body. For example, how your arms swing or hang by your sides, how your weight steadily shifts, and other movements of your body. Here, you should observe the stride, pace, and rhythm you have become accustomed to.
6. Focus on the Rhythm
You may continue the steps of walking meditation by focusing on your rhythm. Use the rhythm which can be our touching soles on the ground as your base of awareness. The base of awareness is a place where you can come back mentally when your mind wanders off. You can repeat it step by step, block by block, or even mile by mile.
How Do I Practice Walking Meditation? Read This 3 Kinds of Meditation By Walking
1. Walking in Nature
The most refreshing walking meditation is by taking a walk in nature. This meditation connects you with all its sights, scents, and sounds. It is recommended that you check in with yourself and the scenery can turn from an ordinary walk into a direct experience and appreciation of life. You should be aware of my posture and the sensations of my body while walking with a rhythm.
2. Walking in the City
For those of you who live in the city, you can also do walking meditation in the hustle and bustle of any city. That does not mean that you cannot pay attention to what is happening around you. There is more reason to anchor your mind to the rhythm of your walk. To bring more awareness into your body, you should notice your hair.
3. Walking into your Home
Some conditions make it impossible to go for a walk due to illness, bad weather, or work. However, there is nothing that prevents you from doing walking meditation inside. You can walk in a room as long as you have enough space to walk between 10 to 20 steps. You can notice the movement and pay attention to the rhythm of the walk.
Walking meditation is easy to do and can be done everywhere as long as you can walk and notice the rhythm of your body. There are so many benefits you can get from this meditation such as reducing stress, anxiety, and depression. By doing it, you will appreciate your life more often.
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