Mindful movement: Hiking, 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 or 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 New Mexico, where there is so much open space. I especially enjoy hikes and walks during 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 at lower elevations.
As the seasons cycle forth, walking or hiking brings us intimately in relation with 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.
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, 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 to 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.
Herein lies our true home:
connecting to the body through all of its sensations.
Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC. With over two decades of meditation experience, she leads meditation workshops, 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 access at mindfulfrontiers.net.