Hiking and Walking as a Meditation Practice
Many people see meditation as something we have to do sitting down, eyes closed, and without moving. That’s one of the myths of meditation, along with trying to not have any thoughts. There are many forms of movement and activities that can be done in a mindful way, such as hiking, walking, dancing, and even stretching.
Being outdoors is a way to relax when life is stressful and to connect intimately to nature. I’m grateful to live in northern NM where there is so much open space and I especially enjoy hikes and walks in this season of autumn; feeling the cool air on my skin, the sun on my face, noticing bird calls, and seeing many interesting creatures. Horned lizards are one of my favorite wild friends, as well as bluebirds and jackrabbits. In the mountains, we can see and feel the effects of the breeze through the trees and bird calls that are very different from those that are heard in lower elevations.
As the seasons cycle forth, walking or hiking brings us intimately in relation to our environment. In the spring the greening of wild parsley, phlox, wild primrose, and other plants wake up. In the summer, wildflowers and home gardens are awash in bright colors. In autumn, trees announce the change of season with hues of yellow, orange, and red leaves. Soon, all will be monotone as the cycle of the seasons continues.
Herein lies our true home: connecting to the body through all of its sensations.
Although hiking can also be a time to think, plan, and work out situations, that is very different from walking meditation. Mindful walking is a meditation practice that invites us to disconnect the thinking mind and bring awareness to the present moment through our senses. Walking meditation, which Thich Nhat Hanh (Thay) taught is “a profound and pleasurable way to deepen our connection with our body and the earth.” It is a meditation practice wherein “we breathe, take a mindful step, and come back to our true home”. What Thay calls “our true home” is the present moment, the here and now that connects and grounds our awareness in the body.
When I teach mindful movement to students and adults, the instructions are to move slowly, step-by-step following the rhythm of the breath, and then stop every so often to look around. When done with eyes closed we notice everything much more directly and intimately. Many people have never walked this way since the more common way is to move quickly and engage in conversation along the way. It takes focus to stop the mind chatter and to connect to the environment around us without words. It’s really grounding to walk slowly without a destination; to notice trees, plants, birds, and other natural elements.
| Slow Walking Meditation Practice for Families and Groups: • First, make sure you have enough space around you so you won’t bump into anyone or anything as you move. This activity is really fun to do outside barefoot and with eyes closed. • Start by standing with your head reaching the sky; legs and feet firmly planted on the ground. Hands are at our side. Notice the strength and stability of the body, like a mountain. Feel the feet and the ground below and the sky above the crown of the head. Wiggle the toes and notice what’s around them, such as shoes or the ground if bare-footed. Notice how the body feels: warm, cool, tight, relaxed? • Begin feeling the body move in space by swaying from side to side. Young children may be guided to imagine themselves as trees swaying in the breeze. What’s going on in the body as our weight shifts? Are the feet grasping the ground like roots in the earth? Raising our arms to the side or above the head, continue to sway and feel the movement throughout the body. • Moving one leg at a time, notice the feelings in the whole body as you raise your knee and step forward. As the leg moves, what is the belly doing? The shoulders? Slowly lower the leg and feel the ground below you. Do this with the other leg and take some more slow, rhythmic steps as the breath goes in and out of the body. • Now, try a few, slow steps with your eyes closed. What does that feel like? Are sensations different when we can’t see? Sometimes balance feels different when we move with our eyes closed. • Stop and begin bending forward in slow motion. Take your time getting to the ground. Let the head and upper body relax wherever you decide to stop the bend. If possible, touch the floor/ground with your hands. What do you see/feel around your feet? Stay here for a moment and notice the sensations in your body. Which muscles do you feel stretching? • When you’re ready, slowly curl back up, allowing your head to hang and be the last thing that comes up. Re-establish a stable standing position, feet in contact with the ground and head reaching the sky. • Now, sway from side to side and front to back in slow motion, and then tilt the head back and forth towards each shoulder. What is happening in your body, legs, neck, face, and shoulders when you do this? • When you’re ready, return to a comfortable standing posture. Notice what’s different in the body from when you started. Do you feel warm, relaxed, excited, and alert? |
Originally published in The Taos News, October 12, 2023
Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC. With over two decades of meditation experience, she leads meditation workshops, and classes and provides coaching for children, families, individuals, groups, and classrooms. She is a certified meditation leader as well as a certified labyrinth facilitator. A full audio version of featured practices can be heard on the Welcoming a Mindful Future podcast. Our website can be accessed at MindfulFrontiers.net.
Mindful Frontiers LLC 