Oct 22, 2020

Mindful Walking: Walking to Cope in a Time of COVID-19

COVID-19 is a national health concern, affecting the lives of many individuals across the world. Unfortunately, even individuals who have not been directly affected by this virus are dealing with high levels of stress and anxiety as a result of the current pandemic. With that being said, many people are wondering how they should ease their symptoms of anxiety. Fortunately, a meditation exercise known as “mindful walking” might be the answer.

To explain, mindful walking is a form of mindfulness meditation that incorporates physical exercise. Mindful walking can make you healthier while reducing high levels of anxiety and stress, related to COVID-19. Mindful walking, or walking meditation, can be a formal practice, such as watching your breath while walking. However, this practice can also be informal, where individuals bring heightened awareness to this everyday activity. Whichever way you decide to practice mindful walking, this form of active meditation can help to lower your stress and even boost your immune system.

Continue reading to learn more about how walking meditation helps individuals deal with the stress and anxiety of the coronavirus pandemic.

Understand your Reasoning for Mindful Walking

Individuals may engage in walking meditation for a variety of reasons. This could include soothing the stress of familial issues, legal concerns, financial burdens, and even diagnosed anxiety disorders.

In this case, we are utilizing mindful walking to relieve stressors stemming from the current coronavirus pandemic. You might be stressed about your career, contracting the virus, or how you will be able to financially deal with the effects of this pandemic on the economy. Whatever your reasoning for walking meditation is, it’s important to be clear and sure of the stressors you are trying to soothe. As a result, you’ll know exactly what you are meditating on during your walk.

Preparing for Walking Meditation

Generally, individuals preparing for a mindfulness meditation walk need to wear comfortable, weather-appropriate clothing and shoes. Additionally, it is important to schedule your mindful walk during a time where you will not feel rushed.

However, the COVID-19 pandemic poses additional factors during the preparation process. For example, you must spend more time choosing and planning the course you will walk. Social distancing is very important to prevent the spread of the virus, therefore, walking in big, open spaces would be better than utilizing a city sidewalk. Also, individuals partaking in mindfulness meditation walks to soothe COVID-19 anxiety should always wear personal protective equipment. This includes bringing a mask, gloves, and maybe even a small bottle of hand sanitizer. In doing so, individuals will remain safe and protected from contracting the virus during their meditation.

Planning your Mindfulness Walk

Typically, mindfulness walks are separated into three parts. This helps individuals remain mindful and focused during each step of their walking meditation. Each person may have different things they wish to focus on during each part of their walk. For example, the first part might focus on breathing. Next, individuals may begin to focus on their senses. Lastly, you can begin to meditate on the specific stressors you are facing due to the COVID-19 pandemic. However, this is fully up to individual choice and needs. For better understanding, we will give you an outline to help you create a personalized mindful walk.

To fully reap the benefits of mindful walking, separate your walk into three parts:

  1. Meditate on how life was before the pandemic again, focusing on the positive. Think about things that made you happy or relaxed, people you enjoyed spending time with, or places you liked to hang out with friends and family. This will help to remind you that times have been good and they can be again.
  2. During this step, you can focus on your senses. Begin to pay attention as your lungs fill with air, how your arms and legs swing with each step, and how your skin feels under the warmth of the sun. Focus on how it feels to be healthy and safe during this virus while meditating on how grateful you are for this fact.
  3. Lastly, begin to meditate on how you would like your life to be after the pandemic is over. What aspects of your life would you like to leave behind? Are there any parts of your life that you would like to keep (think about loved ones, friends, pets, etc.)? And, what would you like to do differently after the pandemic is over?

After identifying your stressors, focusing on rebalancing your breathing, and remaining mindful regarding the positive aspects of your current life, you should begin to notice a lessening in anxiety.

Interpreting your Mindfulness Meditation Walk

After completing your mindful walk, it is recommended to reflect on everything you have meditated about. In other words, you shouldn’t let everything you gained from your meditation walk slip away.

While taking a few minutes to reflect, ask yourself these questions:
●    What did you learn during your mindfulness walk?
●    Did you come to any positive or negative realizations?
●    Have you reached any significant conclusions?
●    Did you enjoy meditating while walking?
●    Did walking while meditating bring you any more benefits than sitting while meditating?
●    Was there anything you’d change about the walk so that your next one is more beneficial?

Journaling your findings could help you to improve mindfulness walks in the future. It’s important to remember that mindfulness walking is a stress-relieving tool that is meant to be personalized and unique to your specific needs. In other words, there are no “wrong ways” to participate in mindfulness walking. As long as you are remaining mindful, focusing on your breathing, and meditating to relieve specific stressors you are facing, this technique will help to soothe your anxiety. 

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