Movement and Walking Meditations

Walking and hiking are my favorite activities. Since the pandemic began over 2 ½ years ago as well as for other reasons, I am gratified with slow movement when walking or hiking. After over 40 years a runner, leisurely movement is practical and satisfying for me.

Walking is a realization that I am becoming my mother. My mom was a walker and prided herself in the 3+ miles a day she did most days through her mid-80s. I remember the walks we took along Iowa roads. Sometimes I would run first and then meet her to walk home. Other times we just walked and talked.

A friend has been an avid marathon runner for years. I asked her recently how her training was going. Surprisingly, she replied, “I have been doing a lot more walking than running these days.” I figured she was referring to the stress that running puts on one’s aging body. “No,” she replied, “I notice the world and nature around me more when I walk than when I run.”

I still run sometimes, but walking is primary. The idea of relaxed activity is a cultural shift toward slowing down life’s pace. I now have the time and ability to take life more slowly, and walking is a form of exercise and an opportunity for mindful meditation.

At an eco-village in Peru years ago, I participated in a group walking meditation on a spiral path. I learned that walking meditation, or mindful walking, is a practice of giving full attention to movement and the feelings it produces. It allowed me to focus on the present moment without judgment.

Ralph Waldo Emerson noted, “It’s not the destination, it’s the journey.” Slow movement, walking, walking meditation, and hiking give me an opportunity to appreciate my surroundings. This focus was evident as I walked/hiked highlights of the Tour du Mont-Blanc last week. Movement was a challenge with the elevation gains and declines.

I concentrated, however, on keeping my breathing regular with each step. I kept myself grounded to the earth as a noticed my feet striding in a rhythmic pace. I enjoyed the deliberation of each step and was mindful of the beauty of the landscape around me. I appreciated the gentle breezes and the sunshine on my shoulders. My body and mind worked together.

I enjoy the variety that walking offers. Sometimes I do not want to experience slowness. Regardless, I try to be mindful of the day and focus my awareness of whatever my pace and destination. I am developing my own form of walking with or without meditation that enables me to be alone with myself and/or enjoy the company of others.