Dax Moy

Can walking lead to a reduction in stress and an increase in mindfulness?

The short answer is, of course, YES!

As we already know from studying the brain, whenever we move there is a reduction in the problem-focused parts of the brain like the amygdalae and ventrolateral prefrontal cortex due to the increased demand from motor-sensory regions in the parietal lobe.

This is one of the reasons why our H.E.L.P.M.E protocol for addressing threat includes the MOVEMENT aspect, but researchers forming part of John Kabat Zinn’s Mindfulness Based Stress Reduction centre at the University of Massachusetts took the understanding of movement’s relationship to mindfulness and stress reduction further by studying the traditional Zen Buddhist practice of walking meditation as part of their MBSR program.

A meta-analysis of 20 studies conducted over the course of 8 weeks, program participants were introduced to a number of mindfulness techniques including a particular focus on walking meditation demonstrated the positive impact of the practice on all markers of physical and psychological health, supporting the practice.

ALL markers of health.

That’s a pretty positive finding for sure, and one that makes mindfulness and walking meditation DEFINITELY worth a closer inspection, no?

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HOW TO USE THIS INFORMATION IN YOUR COACHING
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1. Invite clients to find a clear area within their home, garden or some place where they will not feel too self conscious.

2. Invite them to SLOWLY walk a 10-15 pace route whilst engaging in deep, slow diaphragmatic breathing.

3. After 10-15 paces, have them turn around and VERY slowly pay attention to each individual step, the placement of the heel, the rolling through the mid-foot and the pushing off of the toe. Have them feel every movement, their shift of their centre of gravity from from leg to back leg and the swinging of the ‘free’ leg too.

4. Repeat for as many steps as desired and building up to 10 continuous minutes.

5. Use this increased connection to and awareness of the body and its movements as you resume normal-speed activity for as long as you can.

There are many other subtle and different practices that can be included in walking meditation but this is a good start as it’s a focus on the physical rather than the spiritual aspects that are often associated with many of the Buddhist practices than build on these principles and techniques.

Try it! 🙂

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Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits, A meta-analysis. Journal of Psychosomatic Research, 57(1), 35-43.