I’m an avid hiker and have dabbled in meditation, but I’d never thought about combining the two. So when the opportunity arose to renew my understanding of how to meditate during a walk on his AllTrails in Wales, I jumped at the chance.
I’ve hiked many times and usually use it as an opportunity to catch up with friends or talk to new people. Even when I’m alone, I like listening to music and podcasts, and my phone is always nearby.
But this guided hike turned out to be different. I needed to disconnect from the world for an hour, appreciate my surroundings, and do a short meditation.
(Image credit: Head F Williams)
“Walking meditation combines the physical act of walking or hiking with meditative awareness. It involves paying attention to your feet, body, and the ground beneath you, focusing on the sensations of each step. , it requires staying present in the rhythmic movement of walking,” says Dr. Suzanne Hackenmiller, Chief Medical Advisor at AllTrails.
Although this practice has only recently become popular, it actually has a very long history, with its roots in meditative traditions such as Buddhism.
“Some exercises are done in a back-and-forth pattern with a set number of steps in each direction, but they can also be done while walking or hiking on a trail,” Hackenmiller added.
On our guided walk, we hiked 3km in a (mostly silent) group, stopping several times to admire our surroundings. Our hike leader took us on some short meditations.
Here’s what I noticed during my outdoor mindfulness session:
(Image credit: Head F Williams)
it calmed my mind
At first, I found it difficult to stop thinking about my to-do list or what I was about to think, but the more I turned away from my thoughts and noticed the smells and sounds around me, the more I felt in the moment. I was able to focus more and as a result, I had the head space to focus on my walk rather than the next thing.
At the end of the walk we had a beautiful view. Normally I would stop and take pictures with my phone, but at the end of the session it was more satisfying to just appreciate the moment. I felt like I had more mental clarity.
In general, exercise has been shown to increase cognitive function, and meditation reduces stress and anxiety. So it makes sense that combining these two activities would improve her mental state.
it lowered my heart rate
The hike initially raised my heart rate, but after a few minutes of meditation, my heart rate quickly dropped as the mental exercise stabilized my stress level.
I’m not the only one experiencing this. According to a 2015 study in Frontiers in Psychology, regular meditation can help lower your heart rate, which can also reduce your risk of stroke and heart attack.
sleep improved
I sometimes have trouble falling asleep. After this session, not only did I fall asleep faster than usual, but my smartwatch showed me that I got just over 8 hours of sleep, and the quality of my sleep was good, with several hours of deep sleep and REM sleep. I did.
Regular exercise has been shown to improve the quality of your sleep and reduce the time it takes to fall asleep, so this is another science-backed benefit.
How to do walking meditation
Choose routes that are relatively flat and out of the way, such as those on AllTrails. Mr Hackmiller said: “Personal preferences for the ideal meditative hiking trail vary, but as a general guideline, we recommend looking for a route that is quiet, scenic, and has secluded spots and rest areas along the way. .
“Choose an easy to moderately difficult trail that matches your fitness level so you can focus more on your meditation practice without excessive physical exertion.” Next, use your phone to Be silent and curious about your surroundings.
Need a new pair of sneakers for your next forest bath? Our guide to the best walking shoes will help.
