Challenge Tips

Move Your Body, Clear Your Mind Challenge, Sponsored By Humana - Day 2 - Meditate While Walking

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You already know the many health benefits of walking. But what if you could multiply those benefits without needing any extra time?

Enter walking meditation. Not only is it an excellent way to clear your head and center yourself, but it's also proven to benefit your mental and physical health. One meta-analysis found that practicing walking meditation can improve mental well-being better than traditional walking.

Another study published in the Journal of Bodywork and Movement Therapies found that walking meditation was more effective than traditional walking in reducing symptoms of depression. It also boosts functional fitness and vascular health.

Walking meditation is the perfect combination to move your body and clear your mind.

To do a walking meditation, follow these steps from Greater Good in Action:

Find a quiet, peaceful place to walk, whether it's outside in nature or inside a quiet building.
Take 10-15 steps, then pause and take a deep breath.
Turn and walk another 10-15 steps in the opposite direction, then take another breath.
As you walk, focus on the physical sensations of lifting your foot, moving it forward, and placing it on the ground. Pay attention to your breathing and nearby sounds, too.
If you notice your mind wandering, try to bring it back to the present moment and the sensations you are experiencing.
Repeat steps 1-5 as often as you’d like.

For more inspiration, explore our more traditional meditation resources:

Let us know how your meditation goes with us in our challenge update thread here, in our private Facebook group, or on Twitter, or Instagram (tag us with #healthynurse!).

Missed day 1? Catch up here! Join us on day 3.

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