Here in subtropical Brisbane, it’s a relief to finally see a shift in the seasons as we head into the cooler months. Seasonal change in the tropics is certainly not as dramatic as colder climates, but there is a perceptible shift in the light, a balance and freshness to the morning, and a subtle change in the vegetation as it begins its transformation ahead of the cooler months.
It’s also a perfect time for gardening, and a chance to cherish a variety of flowers and herbs that struggle in the harsh Queensland summer. There is always a transformative energy as the seasons change, a chance for progression, renewal, and inspiration.
Autumn is the perfect time to practise walking meditation, either at sunrise or sunset, which brings a sense of equilibrium and equanimity. Walking meditation is also great if you feel restless or stuck in a rut with your usual meditation practice; not only do you get the benefits of your seated practice, but the added bonus of movement and fresh air.
Walking meditation asks you to connect with your environment as you move through it, using your surroundings as the focus of attention, observing sights, smells, and sounds, as well as the sensations in your body. Feel your feet on the ground, the movement of your legs, and the rhythm of your steps. It’s really that simple!
The challenge is to switch off the busy mind and avoiding running through to-do lists, rumination, forward planning, or thoughts of the past. As in traditional meditation practice, we focus on the breath and the present moment, becoming keen observers of ourselves.
How to practise walking meditation
Ready to give walking meditation a try?
- Choose your walk
Start by choosing a location for your walking meditation. If you have access to green space or parks, this is ideal—but you can walk wherever you are. The key is choosing a place where you feel comfortable and can move freely and without distractions. - Focus on the breath
Take a moment to focus on your breath. Feel the sensation of the air entering and leaving your body. This can help settle your mind and reduce overthinking. - Pay attention
As you start to walk, bring your attention to your senses (what you can see, hear, smell), then to the sensations in your body. Feel the contact of your feet with the ground and the movement of your legs. - Check your posture
Walk at a comfortable pace and pay attention to your posture. Keep your back straight, your shoulders relaxed, and your gaze softly focused on the path ahead. - Get into a rhythm
For even more benefits, try to synchronise your breathing with your steps. Find a rhythm that feels comfortable and natural for you, ensuring the breath is not laboured.
For more insight into the benefits of walking meditation, refer to this excellent blog post at calm.com.
I encourage you to get outside and enjoy a relaxing, mindful autumn walk in nature. You can even take your dog with you!
RAYNEE DEWAR 