Think about mental strength, and probably thoughts of long meditation sessions or intense workouts will come to mind. What if only 10 minutes a day could indeed make a significant difference? That’s what I have been seeking to prove by substituting my regular sitting meditation with a walking practice for the duration of one week — the results turned out to be way more amazing than I could ever imagine.
Given that I have been meditating for years, I would mostly find a silent place, close my eyes, and follow my breath as strategies to get into a deeper level of meditation. But with walking meditation, I discovered a different approach which was to motionlessly move with mindfulness, i.e., be the meditator and the mover at the same time without any interference. It was not the time for me to sit – it was the time to be present while going through the world.
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What Is a Walking Meditation?
When you practice walking meditation, you’re not supposed to think about how far you want to reach or how fast you should walk. You’re supposed to concentrate on each of your steps, take care of what comes before, what happens around you, and be in the company of your moving body. Not the same as a random walk on the street or a workout walk, you are purposefully mindful and noticing the way your feet make the ground, the sounds you hear, the feeling of the breeze on your skin. This is a meditation practice that is done outdoors and not cross-legged.
In my case, a 10-minute guided walking meditation through Alo Moves, and tutored by the yoga instructor Kirat Randhawa. The nice thing about the session was its ease of access and the lack of requirements in terms of location or tools; there was no need for any other special conditions, just the pavement outside your home, a street in the city, or your backyard would be perfect.
What Happened When I Walked Mindfully Every Day
I Noticed the World Around Me Even More!
The first thing that struck me was the extent of things that I actually saw. When you move fast from one place to another, it is easy to zone out and not observe your surroundings. However, walking meditation is a great way to break the autopilot mode and it pulled me out. I only saw the blooming spring flowers for a moment and then they were gone. I noticed the changing patterns of the clouds in the sky above and the small architectural details of the buildings I walk past every day were those that were brought to me out of focus.
Rather than getting stuck in my to-do list or future plans, I was in the here and now. I was reminded that the mindfulness course is something you continuously explore and develop, just like a muscle.
A Good Inversion of the Routine
Having been sitting in meditation for quite a long time, trying something new like walking meditation was so refreshing. What I got from walking meditation was a different kind of quietness wherein my body was in motion, the mind was not busy. One more thing it showed was that you didn’t need to go to a sanctuary or sit in a soundproof room to achieve peace. All you need is a few minutes to remind yourself who you are.
Including this simple vibration of breathing change into my everyday activities has made mindfulness more elemental when life is most busy. It was something I could do while having my lunch, walking the dog, or going to the grocery store.
Who Says You Have To Walk Slowly?
One thing that was an eye-opener for me was that it was not necessary to walk very slowly in order to practice mindfulness. I, myself, am a naturally fast walker (I have my dog to thank for that) and I was surprised that I could keep my focus and be present even with such a pace. It was not about the speed; it was about the place where my thoughts were.
Though I must say, attempting to do a meditation exercise when you are in a hurry or you are coming late to a session was not only resulting in less than expected but was rather a complete waste of time. One day, I took my chances and attempted to do a power-walking meditation up a hill, but after the second or third deep breath, I realized that the whole thing was getting out of hand.
All the Hidden Gems During the Day
It was unbelievable for me how a simple 10-minute meditation exercise could carry the calmness and happiness of the rest of the day. I felt more connected to the environment after the walk and could describe the aroma of the newly opened coffee shops, the noise of the people who were walking past, or simply the feeling of my coat brushing my skin. Everything was more lively and strong in my perception of details.
This time of the day for a calm recharge was essential in being able to manage the moments of being pressured and also experiencing the small but great things of everyday life. It was not all about the walk per se — it was also about the energy of being aware that I was transferring throughout every other activity that I did afterwards.
Will I Keep Walking Mindfully?
No doubt, walking meditation will never overtake my affinity for silent sitting sessions, but it is indeed a very strong support for me. It introduced me to new, non-time-consuming, non-space-devouring ways of staying mindful. On some days, the need to be quiet becomes a priority, while on the others a mindful walk is the most suitable and desirable thing to do.
If you want to enhance your mental strength in an easy way, maybe just 10 minutes of mindful walking will be your answer. It is no longer necessary to over complicate the requirements — a short time, a little bit of consciousness, and a sincere willingness to notice the already-beautiful world around you are the only ingredients you need.
