Combine Movement and Breath for a Powerful Walking Meditation
What images does the word “meditation” conjure in your mind? Is it of someone sitting peacefully in nature, cross-legged with hands in their lap?
While that is certainly one way to meditate, this type of meditation can feel inaccessible to those who find sitting still for long periods of time a challenge!
We love promoting types of meditation that include movement to help alleviate this obstacle.
Try this walking Focus meditation as a way to combine movement and breath. You will need about 15 feet of unobstructed room to move. This meditation practice can be done inside or outside. If you choose to be outside, find a relatively level area free from rock or debris.
This practice is designed to be slow. Allow your breathing to be slow, relaxed, and balanced. Keep the inhalation and the exhalation equal. Neither speed nor destination are the goals. Rather, the goal is to walk with full attention on the breath and feet on the ground.
We recommend setting a timer for five to ten minutes.
Begin by standing at one end of your path, becoming completely present in your body.
Sink your energy into your feet. Feel the spot where your feet connect to the ground.
As you inhale, slowly and carefully raise one foot.
As you exhale, place the foot a short distance in front of you.
With the next inhalation, rise the rear foot.
With the next exhalation, place this foot a short distance in front of you.
As you reach the end of your path, pause with both feet together. Feel your feet connect to the earth. Slowly and methodically turn to face the opposite direction. Complete 2-3 breath cycles before returning to your starting point.
Begin walking back to where you started, using the same inhalation and exhalation pattern described in steps 3-6.
At the end of the meditation, record in a journal how the practice went so that you can track your progress over time. Did the movement help you coordinate your breath or did you find it distracting at first? Also record any insights you may have had.
If you enjoyed this practice, register for our Focus Meditation course to learn even more tips and strategies to deepen your practice.