Moving Meditation - Walking
FYI: Our annual spring walking group starts Sat. Apr. 16th at 9:00am! Click here for more details!
Moving Meditation - Walking
Inspired by an article in Canadian Health & Lifestyle:
"One step at a time: the power of a moving meditation” – By: Lisa Petty
Many of us live our lives within varying levels of stress. Whether we feel stress from work, family or friends, it's difficult to feel in control when our minds are constantly trying to sort through the next issue/problem/situation. For those of us working towards a healthier lifestyle, feeling in control of food & exercise can evade us when stress levels are high.
More and more, science is embracing the role of relaxation therapy, mindfulness and meditation as both preventative and healing processes. Research shows that meditation improves stress levels, memory, mood and even our general outlook on life. When our energy and outlook are more positive, we are better able to control our eating and increase our motivation to exercise. However, most of us wouldn't take the time to sit quietly and focus on breathing; our minds would be racing towards meal preparations, timing of family schedules, a presentation at work, or any other life event. More evidence is showing that going for a walk can allow us to achieve the mental relaxation/mediation necessary to decrease stress.
According to author Carolyn Scott Kortge, "connecting our mental focus with the rhythmic movements of walking can create periods of stress release that are not only physically healing, but can also help to clear paths through confusing or difficult times.” When you're facing an enormous personal challenge, taking control of something as basic as walking may seem insignificant. But research suggests that even small acts of control can help you recover from the feeling of helplessness that often accompanies trauma or stressful situations.
Ten minutes of brisk walking can increase mental alertness, reduce anxiety and improve mood. When we're more alert, we make better food choices and we tend to pre-plan those choices. With less anxiety, we're less likely to turn to comfort foods as a coping mechanism. When we're in a better mood and have a more positive outlook; we gain confidence in our ability to stay on track with healthy habits. Not only does walking have physical benefits, (i.e. reduced risk of: heart disease, breast cancer, elevated cholesterol and osteoporosis), but the mental and emotional health benefits are equally as important.
While walking, you can help to quiet your mind by concentrating on your breathing, or focus on the sound of your footsteps, the call of a bird, or the lapping of water at the shore of a stream or lake. A mantra can be effective too; something as simple as repeating the phrase: "left foot, right foot.” When you notice your thoughts moving towards worries or ruminations about life issues, bring your attention back to the day's chosen sound.
If you're going through a particularly rough patch, try to go walking without music or other distractions; walking in silence gives you the opportunity to get a sense of where you are mentally and emotionally. Listen to your self-talk: are you berating yourself for a decision you made? Are you blaming yourself for gaining weight? Are you worrying about all the stress in your job? Hearing our own negative self-talk is a sure-fire way of increasing stress levels, which impedes our ability to heal from an illness or overcome challenges. Replace negative talk with positive statements like, "I can; I will; I am strong; I am making healthy choices.”
Going for a 10-minute walk can give you the benefit of emotional release and can also begin the trend of a more active routine. As you go out the door for more and more 10-minute walks, you'll soon be achieving 3-4 10-minute walks a week; soon, it will be 20-minute walks; as time goes on, you will push yourself even further and more frequently. The empowerment you'll feel from walking will reflect on your food choices throughout the day. You will be more conscious and aware, and you'll feel more motivated to continue on your journey to better health.
As we progress with weight loss and healthy lifestyle changes, the road can be bumpy and difficult to navigate. Finding a way to calm our agitated minds can help us progress more smoothly and maneuver around stressors with less difficulty. Believe in yourself; know that you CAN achieve your goals no matter what happens!
Dr. Doug