In an article on complementary and alternative medicine, the Mayo Clinic Web site calls walking meditation "an efficient and healthy way to relax."
Meditation while walking is a great way to achieve calm and relaxation as well as physical exercise.
If you like to walk, in adding meditation or mindfulness to your walking regime- you not only get the health benefits of exercising your legs/arms and cardiovascular system, but you add on benefits and a dimension extending to your whole being - mind, body and spirit.
Here are a few tips on meditation or mindful walking:
1. Begin your walk by concentrating on your breathing. Breathe deeply from your diaphragm or belly.
Feel your rib cage expanding and contracting with each breath. After a few deep breaths, begin to count how many steps you take on each inhalation and exhalation.
2. Try not to think about what you have to do for the day, your last conversation or what you'll make for dinner. Just think about how your body is feeling as it moves.
3. Feel your feet as they touch the ground: heel, ball, toe. Stay with the rhythm of heel, ball, toe and imagine yourself striding with confidence.
4. Try bringing your awareness up past your feet to your legs and hip joints. Feel how they move as you walk. Then notice your arms swinging freely from your shoulders in counterpoint to your legs. Picture yourself moving through life with perfect rhythm and flow.
5. Focus on your center, just below your navel. Imagine that you feel all your movements originating from there. Feel your entire being as one whole/smooth movement.
6. Expand your awareness to include everything around you. Feel your-self and your environment merging. Try to notice every rock, tree, cloud, breath, dog, breeze, smell, etc. Remember to include yourself in the picture.
7. As you walk, add a verbal affirmation and repeat it silently to yourself, such as, "I feel great today" or whatever makes you feel good.
Most of these tips can be adapted while exercising on a treadmill or other cardiovascular machine as well.
Until next time...
To your Mind, Body & Spirit ~
Many Blessings,
Dr. Mike Davison
mike@meditationandmore.com
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
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