Making Self Care a Lifestyle: Walking Meditation

This weekly blog series offers a collection of diverse and effective coping techniques that can reduce stress, improve mental and emotional well-being, and perhaps make you even more effective in achieving your individual goals. Check back every Monday morning for the newest skill of the week.

“A walking mindfulness exercise can help you to become more emotionally aware of yourself and reduce stress by focusing on the simple act of walking, breathing and viewing your surroundings.” ~ Dr. Courtney Klein

Walking Meditation

Stand still and observe the various sensations in your body. Become aware of your feet on the ground, the position of your legs, torso, and arms, your posture and the muscles that are keeping you in place. Notice the sensation of the air, the sounds, and the smells around you.

Begin to walk in a slow to normal pace and notice the rhythm of your feet hitting the ground, your legs moving, and the sway of your body as you move. Breathe naturally, concentrating on deeply filling your lungs and then slowly exhaling as you go. Allow your eyes to relax and take in your surroundings without straining them to see past your periphery.

Your attention may drift away from the sensations of walking and breathing. Notice when your thoughts or emotions have pulled your focus and without judgment gently remind yourself to go back to focusing on walking and breathing. 

Try this form of walking mindfulness for 5 to 20 minutes at a time.

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