This calming meditation combines even breathing with brisk walking.
To begin:
Pick a path that you know and feel safe walking on for at least 5 minutes.
Walk briskly while swinging your arms easily back and forth, in opposition. (This means that when the left foot steps forward, the right arm swings forward, and when the right foot steps forward the left arm swings forward.)
See the photo of Kathy at right walking with her arms and legs in opposition.
While walking, breathe in and out evenly. One way to do this is to take 2 steps while breathing in, and then 2 steps while breathing out.
By breathing evenly while walking you are practicing concentration, which is a useful skill at school, in sports, at play, or anytime.
And, if you are feeling out of sorts, upset, or angry, take a walk -- brisk walking sends more oxygen to all the parts of your body, and helps you feel fresh and relaxed again.
To finish your walking meditation, stretch arms overhead, then down to sides, and continue on with your day!
Walking with even breathing
Clears my mind
And now I'm feeling fine.
Walking Meditation for Children Translations: Dutch, French, German, Spanish
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Article and photo credit - Susan Helene Kramer
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For offline reading
Meditation for Teens and AdultsMore than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.
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