In our current adaptation to isolation and social distancing I have found a good routine with daily walks. When walking I often practise a simple and practical meditation that I learned whilst I was staying at an ashram in India studying yoga therapy. I find this walking meditation very helpful for quieting my internal dialogue and getting into the physical experience of my body walking.
Walking meditation is a wonderful tool for practicing mind body connectedness and embodied awareness. It’s a grounding practice that can be practiced on its own, as an introduction to other meditations or to compliment physical exercise. Traditionally in yogic philosophy walking meditation is known as the Brahmin walk. Brahmin are spiritual teachers who would use this meditation when walking around ashrams and walking between villages to share their teachings.
This guided meditation has been designed to be practiced whilst walking or as a visualisation. Practicing the walking meditation as a visualisation is suitable for those unable to walk, whether that’s due to a physical disability or physical limitations such as transit or isolation.
Walking Meditation (Brahmin Walk)
Begin walking at a natural, comfortable pace. Your pace may be a little slower than usual. Observe the pace of your gait and observe your breathing.
Take a deep breath into your whole body. As you exhale allow your whole body to soften into your walk - soften the neck, shoulders and face. Let your arms swing naturally with your gait, allowing the hands to soften too.
Become aware of sensations from your outside world. That may be noticing the breeze on your skin, the temperature of the air, the warmth of the sun or maybe the feeling of rain. Feel your feet connect with the earth below you. Feel your body walk.
Bring your awareness back to the breath.
As you settle into your chosen pace to walk, begin to synchronise your breathing with your steps. Inhale for 3 steps... exhale for 3 steps...
If it feels comfortable for you, you may like to increase your steps to 5 steps for inhalation and 5 steps for exhalation.
It's good to choose an odd number for your walking meditation so that you continue to alternate leading sides.
Continue walking, breathing in time with your steps. Allow the breath, and the steps to be smooth and fluid.
When practicing a walking meditation, it’s good to determine the time or distance before you begin your walking to set your intention for the practice and keep you focused.☼I hope you enjoy practicing this meditation as much as I do. It’s a very effective tool to interalise your awareness and appreciate the beauty and synchronicity of our own natural rhythms - walking and breathing.
