Mindful Walking - Benefits Instructions Demo

Transcript

hi everyone welcome to my channel i'm kieran so 
in today's video i'm sharing how to do walking   meditation especially if you are someone who wants 
to meditate but doesn't enjoy sitting cross-legged   then this technique is worth checking out because 
a lot of times you know we think that meditation   is equal to sitting in a meditative posture and 
while that's one way to meditate but not the only   one so i learned walking meditation over 10 years 
ago from ramtha and to this date it's part of my   daily meditation practice and in my experience 
this technique not only helps you develop inner   peace but also develop concentration and focus so 
in walking meditation you are walking slowly and   you are repeating a mantra or an affirmation like 
when i do walking meditation this is what i do so say i'm working with the 
affirmation i am radiantly healthy   the way i would do that in walking meditation is 
i am radiantly healthy i am radiantly healthy i am   radiantly healthy now the reason i say these 
words slowly is because it's one of the easiest   ways to stay focused because unless you're 
present with each word what you will notice   is that your mind starts to wonder because there's 
always that background noise going on in the head   and you know i often get asked like karen how do 
i reduce my mental chatter and this is one way   to do so by intentionally interrupting the mental 
chatter and how by focusing on one word at a time   now to do this meditation you will 
need a mantra or an affirmation list   if you have either one of them to work with 
great if not consider making one so a very   simple way to make an affirmation list is 
think about two to three areas in your life   that you would like to improve or where 
you would like to manifest something new   so let's say an area of your life that you want 
to improve is work and let's say you get super   stressed at work then perhaps you can consider 
with working with affirmations like my work   goes smoothly and effortlessly every day i handle 
stressful situations at work with ease and grace   similarly if health is an area of your life where 
you would like to improve then you can consider   working with affirmations like i am always 
radiantly healthy i am always filled with vitality   and you want to consider using the word always 
because always represents in all ways now as you   are working through this exercise you should have 
about three to four affirmations for each of the   areas that you have listed and i'll suggest making 
these affirmations only one sentence long and when   you're done with this exercise you should have an 
affirmation list that looks something like this   now in case you have more than eight to nine 
affirmations then consider writing them on paper   that way you won't have to memorize them and now 
the most important part during walking meditation   you want to walk slowly and speak out loud these 
affirmations and be really present with the words   that are coming out of your mouth so when i 
am doing walking meditation i like to repeat   each affirmation thrice but then again you know on 
days i'm running late i repeat only once so again   no right or wrong way just play around 
and see what feels most natural to you   now when you do this meditation a couple of things 
will happen in your body so number one your brain   changes gears from beta brainwave to alpha 
brainwave which is a much slower brainwave and   this shift alone relaxes the nervous system and 
it gives you an opportunity to connect with your   higher mind your intuitive mind when you do this 
meditation you will feel that you are becoming   a lot more quieter as in your mind is becoming a 
lot more quieter because now you are reinforcing   positive statements another benefit of this 
meditation is that when you are really in the zone   the healing and affirmative words that are coming 
out of your mouth will feel like a soothing bomb   and it's you know it's one of those things that 
you just have to experience to know aside from   that in this meditation you are engaging your 
full body you're working the muscles increasing   oxygen to the brain getting the circulation 
going so in a way it's also a full body workout   now the key benefit of doing walking meditation 
is neurogenesis which is forming new neurons   in the brain like recently there have been 
many studies that are that are done and i'll   put a link to them in the description below where 
scientists found that low intensity daily walking   which is basically what we are doing in walking 
meditation it increases hippocampal volume so   hippocampus is the area of the brain that stores 
long-term memories and when you are doing these   affirmations this walking meditation you are in a 
way nudging that part of the brain to do just that   now walking meditation is also an excellent 
tool to discipline your mind discipline your   ego and also tell your mind what thoughts to 
connect to and which ones to disconnect from   you know in 2016 mariano sigman he gave an 
excellent tech talk where he said that the   words you speak on a daily basis can predict your 
future mental health and in the description below   i have put a link to his ted talk so do check it 
out now walking meditation is also an excellent   tool to direct consciousness what i mean by that 
is that you know when you say these affirmations   it's literally like giving a command to energy so 
energy is much like water it doesn't have shape or   form like it takes the container in which you 
put it so when you say i am radiantly healthy   or i am you know fill in the blanks now you are 
telling the energy how you want to see it manifest   in the physical world and in a way you are 
directing energy you are directing consciousness   so a quick recap during walking meditation 
you are speaking each affirmation slowly   you are present with the words and you are 
repeating each affirmation thrice now in and   of itself this meditation is simple but one 
of the areas that you might find challenging   is staying present and going 
beyond the mental chatter   now some of the things that have helped me stay 
present is that when i am doing this affirmation   i like to visualize imagine these words right 
here so this area is called the frontal lobe so what i'm doing is i say the word i 
and then i literally imagine that word   written on my frontal lobe just 
like so next i say the word am again i see it written on my frontal lobe and 
so on and the reason this tool is so effective   because when you focus on one word at a time 
you will feel that as if someone turned down   the volume on that inner chatter on that mental 
chatter and then all you have in your mind is this   present moment and the word that you are focusing 
on another thing that i like to do which help me   stay present during walking meditation is that i 
like to connect with the emotional aspect of the   affirmation what i mean by that is say i'm working 
on the affirmation i manifested a beautiful house   in mountains so when i say these words i'm 
literally imagining how it would feel like when   the stream manifests another powerful tool that 
helps me stay present during walking meditation   is that i like to connect with the image of what 
an affirmation means to me what i mean by that is   when i say i am radiantly healthy now this image 
represents radiant health in my head in my brain now for you the image of radiant health 
might mean something totally different and this tool is super effective is because now 
we are talking in the language of our brain so our   brain doesn't talk in words it talks in pictures 
and so when i say i'm radiantly healthy i'm   literally flashing this picture in my brain and i 
am now telling the brain what i want to manifest   now when i am doing this meditation by 
myself sometimes i also like to close my eyes   just to reduce outside distraction and really 
focus on the words now doing this meditation in   nature is most healing so if you have access to a 
park or a backyard then try doing this meditation   there if not then you can also do this meditation 
in your bedroom again any area where you can walk   where it's relatively quiet will work now i often 
get asked when is the right time to do meditation   so i like to do walking meditation late in 
the evening and after meals simply because   it works with my schedule i have friends 
who like to do it first thing in the morning   again there is no right or wrong time what matters 
it is the time works for you my only suggestion   would be if you are considering doing this 
meditation then try meditating the same time every   day so you entrain your brain now on the surface 
this meditation looks super simple but i assure   you it's potent like a while back i wanted to move 
cross country from new york to seattle washington   and i would repeat every single day that i live 
in washington state and lo and behold that dream   eventually manifested because this is one of 
the reason that you know why doing affirmations   and also walking meditation is so powerful because 
when you put your focused intent on something   you literally magnetize that thing towards 
yourself now as you are doing this walking   meditation your brain starts to get rewired 
it starts disconnecting from all neural nets   it starts connecting with new neural nets and 
neuroscience says that it takes approximately 21   days to form new neurons in the brain so if you're 
considering doing this meditation checking it out   my suggestion is try it out for 
21 days and then see how you feel   maybe you are experiencing more joy love 
and maybe less stress and less anxiety   and if that is so you might want to keep doing 
it now earlier in the video i mentioned that   i learned this meditation that i should in this 
video from ramtha now if you would like to learn   more about this meditation and also learn about 
some of the things that people have manifested   from this meditation then in the description 
below i put a link to randa's website so do check   it out now to get a feel for this technique 
let's do a short practice session together now at this time you should have your affirmation 
list if you still need some time working through   that you can pause the video right now now the 
affirmations you see on the screen is what i will   be working on during this practice session again 
saying each affirmation out loud walking slowly   and repeating each affirmation thrice now during 
the practice session you might see my hands moving   and that's just because it helps me visualize 
the words so with that let's get started i   am always radiantly healthy i am always 
radiantly healthy i am always radiantly healthy   i am the mind of god i am the mind of god i am the mind of god i am a creative genius i am a creative genius i am a creative genius i am committed to my inner alchemy i am 
committed to my inner alchemy i am committed   to my inner alchemy i hope the suggestions in this 
video were helpful as always please only take what   resonates discard the rest thank you so much for 
your time and i will see you in the next video