By Christine Harris and Lacey Lindsey
The beauty of meditation lies in its simplicity. Developing the ability to have more control over our thoughts and experiences improves our quality of life. It works for so many of us because we can meditate almost anywhere, day or night, on the crowded tram or in the privacy of our own home. Meditation goes back thousands of years and includes a wide variety of forms. Walking is one form of meditation that will help us to process complex emotions and situations. In ancient China, Buddhists would engage in a form of walking meditation called a kinshin. Christian monks and nuns would later pace their cloisters while chanting prayers. People have been walking in search of meaning and peace of mind for thousands of years. We can all spare a few moments of silence, even if the world around us hasn’t paused to take a deep breath with us.
Walking meditation is especially helpful for those of us who might reach for the phone to vent to friends and family before taking a moment to work through a predicament ourselves. And, as many an artist will attest, a simple walk has the ability to cut through creative blocks by removing us from our routines and by providing an outside perspective. When we are in distress one of the best things we can do to clear our heads or process the situation, is to simply take a hike.
Left, Right, Left
Early humans were not particularly fast nor physically threatening to the large game they followed. However, humans gained the ability to adapt to surroundings and cover long distances with great resilience. Thus our nomadic ancestors became skilled in scanning the landscapes before them in anticipation of their prey and to protect themselves against predators. Today, we are more likely to use this skill in the name of street smarts, but in essence we are all subconsciously looking forward, back and forth. This is a form of bilateral stimulation.
Walking is also a form of bilateral stimulation. This means that when we are walking, our eyes track from left to right as we take in the landscape before us. Bilateral stimulation is one technique used in EMDR (Eye Movement Desensitization and Reprocessing), a form of psychological treatment most popularly used to treat PTSD. Bilateral stimulation softens the jagged emotions surrounding a painful memory or situation, allowing us to approach it more logically. Bilateral stimulation increases feelings of relaxation and decreases feelings of anxiety.
Get Out there
Ideally, walk somewhere that makes you feel inspired and safe. This can be a local park, a nature trail, an urban tree lined street, or your own backyard. It doesn’t have to be a big production. We will focus on perfection some other time. For now, all we are worried about is living in the moment. Lace up your shoes and envision walking away from your worries and into a lush horizon before you.
Take a Deep Breath
It helps to be mindful of our breathing as we walk. We will do this through a technique called box breathing. To box breathe, inhale for four seconds and then hold that breath for four more seconds. After that, exhale for four seconds and then hold your breath for four seconds. Repeat. You will count the moments between your breaths with your steps. You may also choose to focus on the individual steps that you are taking by repeating ‘heel toe, heel, toe…’ to yourself.
What is it all for?
It never hurts to set an intention. As you settle into a rhythm with your breath, choose to repeat an affirmation to yourself. An affirmation should always be phrased positively. For instance, the statement “I will not be overwhelmed” can be rephrased as the more empowering “I meet challenges with ease.” This shift in language may feel insignificant, but it makes all the difference. As you walk and repeat affirmations or a chant of choice, it will become easier for you to internalize the message. Here are some examples of affirmations of self compassion:
I rise above my fears.
I choose to be kind to myself.
I am patient.
Ask yourself: What do you want to believe about yourself? Pick or create an affirmation that resonates with you and stick with it for the duration of your walk.
Reflecting on your walk
When you arrive back at your destination, take a moment to reflect on feelings that came up as you walked. As you pause and reflect, ask yourself: Are you hungry? Angry? Lonely? Tired? These are more than feelings. They are your needs and they are deserving of your attention right now. Learning to address your needs in the moment is key to successfully navigating life’s journey. Exhale once more and feel the gratitude wash over you. You are beginning to train your brain one step at a time.
