Month: November 2021

Finding Inner Peace – The Ultimate Guide!

Finding Inner Peace – The Ultimate Guide!

Today we will be talking through practices and techniques for finding inner peace. The quest for inner peace in this chaotic world is a noble one. By finding peace within ourselves, we make it easier to navigate the turmoil of others, whether it’s society or…

How to Meditate  – Ultimate Beginners Guide!

How to Meditate – Ultimate Beginners Guide!

Today I will be discussing how to meditate for beginners, and how the practice can improve your wellbeing. I began meditating about two years ago, and over time have introduced the practice into my daily routine. I meditate first thing in the morning and later…

100 Journaling Prompts for Self-Realisation – Ultimate Guide!

100 Journaling Prompts for Self-Realisation – Ultimate Guide!

Today I will be sharing 100 journaling prompts for self-realisation.

Self-realisation journal prompts can enlighten us to our purpose and help us learn a little more about ourselves – who we are, our needs, hopes, and dreams. It’s also a powerful tool for personal growth reflection, and a form of fun therapy.

Journaling can resolve multiple issues festering inside your mind, it can be a way to climb out of a creative rut, and it can also be a way to truly get to know yourself.

Journaling without a true purpose in mind can seem insignificant, but when you take those twenty minutes you spending journaling to practice self-realisation, it can be highly beneficial to moving you in the right direction.

Journaling is not only a fun way to practice mindfulness, contemplate, and explore the world of ideas. It is also a creative way to stimulate personal growth and improve the quality of our lives. Journaling is a type of self-care.

 

 

What are journal prompts?

Your self-realisation journal will have thoughts, ideas, and answers to questions that get at the core of your beliefs, values, interests, quirks, and even your faults, too.

The goal is to dig deep and have you come face-to-face with your truth, also with your shadows and deepest fears. journaling can be just keeping a record of your life but, to me, the real magic happens when you use it as a way to express your thoughts and feelings.

Journaling prompts are a great way to get to know yourself, as you answer each question another part of the puzzle that is you emerges. as you go along your journey you will be able to look back and reflect on what you have written.

You can journal daily or whenever the mood strikes and you can use prompts to get you started or just let your mind go and see what comes up.

If this sounds like something which can help you, here are 50 of my favourite journal prompts for you to enjoy.

 

Benefits of a self-realisation journey

Happiness starts with knowing yourself. Who are you at your core? What do you want the most out of life?

Answers to these kinds of questions can take some serious thought and introspection. But discovering those answers is so empowering.

Knowing yourself is beneficial in so many ways. When you know yourself, you can care for yourself in the best possible way.

You can make the right choices and do what’s best for you without getting so influenced by others. You can make better decisions and ultimately create more joy.

100-Journaling-Prompts-for-Self-Realisation

By creating a better life for yourself, you can help and positively influence other people as well. For example, if you like writing, then write!

Share your thoughts and ideas. If you truly enjoy writing, then guaranteed people will like reading what you wrote. Like attracts like.

Your happiness in life is everything, and knowing yourself is paramount to being happy.

So, when you set the intention to begin a self-realisation journey, know that is an act of self-care. It’s not selfish to discover what brings you joy. Your happiness really does affect the entire world.

 

What to know about the self-realisation process

As you begin your self-realisation journey, remember that you are constantly growing and evolving. We all are, as nature intended.

What you feel to be true today may shift for you six months from now. 2 Years from now. Or even tomorrow. That’s perfectly normal.

The self-realisation process can surprise you. On your self-realisation journey, you may find that your true self is slightly different than you thought.

For example, perhaps you always wanted to be more popular. You held the belief you weren’t social enough.

But upon getting to know yourself better, you realized you’re actually an introvert. If you really wanted to be more social, you would be.

But you don’t, so you’re not. So, what do you get out of a realization like that? Self-acceptance.

As you get to know yourself, you may also find your beliefs have changed. Or your relationships aren’t what you thought them to be.

You may discover new priorities in life. You may uncover hidden talents, or find new joyful hobbies. So much goodness can come out of the self-realisation process.

 

It is therapeutic

Journal prompts require reflection, and therefore, can be immensely healing. Similar to psychotherapy, we ask ourselves important questions that help us understand and accept ourselves for who we are.

They help us become more aware of our own triggers, blockages, and limiting beliefs and can be catalysts for releasing anything that doesn’t serve us.

This type of journaling has a positive impact on mental health and emotional wellbeing, gradually helping us heal and grow from our experiences. This way, it can help us deal with everyday hurdles, stress, anxiety, and depression in a gentle, positive way.

Journal prompts for self discovery are a perfect self-therapy tool as they have a similar effect that a conversation with a psychotherapist has; they are just more private, and more comfortable as we are healing ourselves.

Journaling with these prompts are especially suitable for those who would like to work on themselves and heal, but are sceptical about therapy.

 

How journaling can help you know yourself

Self-realisation journal prompts can help you to know who you are at your core. They can help you see what truly brings you joy, and what does not.

When you write about yourself on paper, you can get a real clear view of what’s going on inside you. You can organise your thoughts on paper, which can be very helpful.

Journaling about yourself can help you identify what you want and need. And what you value.

Journal writing about yourself can help you map out goals and make plans to improve things in life. Journaling can also help you to see what you need to let go of or move on from.

In all of these ways and more, self-realisation journaling prompts can provide you with mental clarity, focus, and the information you need to live your best life.

Top tip:

The below is an excellent journal to keep track of your progress:

 

 

100 Journaling Prompts for Self-Realisation – Ultimate Guide!

 

Self discovery journal prompts are real food for thought and a wonderful self care tool. Here are some you can try journaling about today – Have fun!

 

Journal Prompts to Get You Unstuck

  • What are the things that you don’t need or use but still keep? Why? What if you let go of them?
  • When was the last time you stepped out of your comfort zone and felt great?
  • Is there something from your past you keep ruminating about and can’t seem to let go of?
  • The thing I wish I did way earlier is__________________.
  • What area of your life do you feel the most stuck right now? What needs to change to get you unstuck?
  • What awakens the procrastinator in you?
  • Do you have any unfinished projects? Which ones? Why are these on a hiatus?

 

Journal Prompts for Personal Integrity & Identity

  • The world would be a better place if_______________.
  • What kind of person do I strive to become?
  • What is the last news or a post you saw that warmed your heart?
  • What virtues need to be more cherished in today’s society?
  • How would you describe your lifestyle?
  • I firmly believe in________________ because____________.
  • What can you do to live more authentically?

 

Self Discovery Journal Prompts for Being Right Here, Right Now

  • What is your phone usage daily average? What are your phone activities?
  • What stresses you out the most right now?
  • What are the things you are the most grateful for?
  • What is the current season in your country? Open the windows or step outside. Observe nature and write down what you see. What is the weather like? How does the air smell? Write it all down.
  • What is your favourite smell?
  • What are your usual distractions?
  • If you could describe the energy in your room right now, how would you describe it?
  • Sit in a calm, quiet place where no one can disturb you. Focus on every part of your body, starting from your toes to the top of your head in your mind. What goes through your mind?

 

Journal Prompts for the Visionary in You

  • How do you see yourself 10 years from now?
  • What do you daydream the most about?
  • What would your ideal day be like?
  • If you won a million on the lottery, how would you spend the money?
  • What are your goals for this week?
  • How content are you with where you are and where you are headed in life from 1 to 10? Why?
  • What places are on your travel bucket list?

 

Journal Prompts for Cultivating Self-Love

  • Let’s do a quick pep-talk. Write down your favourite things about yourself. Is it your eyes? Your sense of humour or empathy?
  • When do you feel the most confidence in yourself?
  • What is your definition of self-love?
  • What makes you proud of yourself?
  • What is so great and extraordinary about being you and not someone else?
  • What is your ideal weekend like?

 

Self Discovery Journal Prompts for Self-Care and Wellbeing

  • When was the last time you treated yourself to a spa day or a massage?
  • How do you recharge after a long week?
  • When do you feel the most relaxed?
  • Write down 5 small things that are good for your wellbeing and that you can accomplish every day, but you always procrastinate doing?
  • What is the bad habit that you’d like to ditch? How would your average day be if you didn’t have this habit?
  • What self-care or beautifying ritual do you enjoy the most?

 

Journal Prompts for Self-Awareness

  • Would you describe yourself as an organised and disciplined person?
  • Do you resonate with your zodiac sign and why?
  • What about your behaviour would you like to change or improve the most?
  • Are you a “still water runs deep” or an “open book” type of person?
  • How would you describe your style?
  • My personality is a mix of_________________.
  • Do you follow your head or heart?
  • If you were a fictional character, who would you be? What do you have in common with this character?
  • Are you a team player or a solo mastermind?

 

Journal Prompts for Relationships With Others

  • Have you found your soul tribe? What would people from your soul tribe be like?
  • What is your love language?
  • How do your friends make you feel? What do you love about them? Why did you choose them to be your friends?
  • What do you offer in a relationship?
  • Write down key qualities you look for in a partner.
  • Time to check your boundaries! What are behaviours that are an absolute no-no in your relationship and friendship book?
  • How would you define unconditional love?
  • What is the most beautiful heartfelt thing someone has ever done for you?
  • How do you deal with domineering and toxic people?

 

Self Discovery Journal Prompts for Healing

  • Think about the last time you felt extremely triggered by someone? Can you dissect what is it that made you feel triggered? How did you respond? What can you do next time a similar situation occurs to stay balanced regardless?
  • If you could talk to your guardian angels and ask for help, what do you ned help and guidance with this very moment?
  • What is the most painful experience of your life and how did you manage to heal?
  • What is the bravest thing you have ever done? How does that experience make you feel now?
  • What are the things that lift your mood?
  • I forgive myself for______________________. I have grown so much since then.
  • When an inner critic starts bragging, what do you usually do to calm that voice?

 

Journal Prompts for Cultivating a Growth Mindset

  • Let’s talk growth. Let’s appreciate how far you’ve come and how much you’ve matured. In what ways is the “new” you better than the “old” you?
  • What skills and hobbies would you love to try but haven’t and why?
  • What book or movie has left the biggest mark on your life? How has it changed your perception of the world we live in and human nature?
  • What is your greatest accomplishment in life?
  • What was your last “AHA’” moment of enlightenment?
  • Where do you find inspiration?

 

Self Discovery Journal Prompts for Joy

  • What are some of your favourite memories with loved ones?
  • Write down five things that make you happy.
  • The most embarrassing but fond memory I have is when________________.
  • What is the craziest thing you’ve ever done?
  • What crazy thing would you like to try?
  • What always makes you laugh?
  • What is your definition of a good time?

 

Journal Prompts for Manifestation

  • A positive new start is coming into your life! What is this new start about?
  • What do you want to manifest the most right now?
  • What is your dream job?
  • Sketch or google your perfect home. Imagine having all the resources you need and write down all the details you need. The sky is the limit.
  • What can you do today to change your life for the better?
  • What is holding you back from following your dreams?

 

Self Discovery Journal Prompts For Reflection & Growth

  • If you could change something in your life right now, what would it be? Why?
  • What positive things do you need more of in your life right now?
  • What are the most valuable life lessons you have learned in the past 6 months?
  • What do you have very little tolerance for?
  • Are you on the right path in life? What does your intuition tell you?
  • What is your spirit animal?
  • If you knew you’d be supported to do anything you’d like to do, but feel that you can’t, what would it be?
  • What was the best part of your life so far? Why?

 

Journal Prompts for the Inner Child

  • What did you love to do the most as a child?
  • What is the happiest memory of your childhood?
  • When you were little, who was the person you felt most connected to?
  • If you could time travel and talk to your younger self, what would you say? How would your younger self react?
  • What part of your upbringing are you thankful for?
  • What part of your upbringing created difficulties for you that you had to overcome growing up?
  • When do you feel most in touch with your inner child?

 

100 Journaling prompts for self-realisationFinal thoughts

As you can see, these journal prompts for self-realisation should get you going. The goal here is to increase your awareness and discover more things about yourself.

There is no judgment, right or wrong answers with journaling. All you have to do is to write for yourself.

Remember that journaling comes with several benefits on an individual level and these prompts are only suggestions to help you get started.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST JOURNALING BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

100-Journaling-Prompts-for-Self-Realisation

Top 3 Grounding Techniques – Anxiety, Stress, Panic & Anxiety Attacks!

Top 3 Grounding Techniques – Anxiety, Stress, Panic & Anxiety Attacks!

Today I will be sharing our top three grounding techniques for calming anxiety, stress, panic and anxiety attacks. Grounding techniques are a way to stabilise strong emotions during stress, anxiety or trauma. Grounding is achieved by redirecting your attention away from what is causing your…

Ujjayi Pranayama Breathing – Ocean Breath!

Ujjayi Pranayama Breathing – Ocean Breath!

We are all familiar to the calming sound of the ocean, the waves tumbling towards the shore – the peace it brings to our mind is unfathomable. Now imagine creating this sound with your breath. Ujjayi in Sanskrit translates to “victory” (hence it is known as the victorious breath). The sound you create while practicing…

Benefits of Deep Breathing – Ultimate Guide!

Benefits of Deep Breathing – Ultimate Guide!

How many times have you been angry, stressed, or anxious and someone told you to just take a deep breath?

Often at times, we write this phrase off as just what you’re supposed to say when you don’t really know how to help.

But the truth of the matter is, taking a deep breath is likely exactly what you should do when you’re angry, stressed, or anxious.

Somewhere along the way from childhood to adulthood, most of us subconsciously changed the way we breathe – and not for the better.

As babies and children, we naturally breathe deeper ­­- ever notice how a baby’s belly rises and falls as they breathe in and out?

Yet as adults, it’s our chest that rises and falls when we breathe.

Why does this matter?

If you’re feeling stressed or anxious, shallow, chest breathing won’t help you feel any better – but deep, belly breathing could.

 

 

Benefits of Deep Breathing – Ultimate Guide!

 

WHY DEEP BREATHING?

Mindful deep breathing is a proven way to relieve stress that negatively affects your health, well-being, and ability to work out and perform at your best.

It’s a simple technique that you can use to consciously evoke the relaxation response.

Benefits-of-Deep-Breathing

When you breathe slowly your heart rate starts to synchronise to the rhythm of your breathing and your body sends a message to your brain: “You’re calm, you’re safe.

When your mind is calm and ready for the challenges that lie ahead, your body will be able to perform better, too.

If you regularly apply deep breathing exercises, you may start to see benefits such as better resilience, reduced cumulative effects of stress, and improved sleep and overall well-being.

 

Are you a shallow breather?

While breathing deeply benefits our overall health and wellbeing, the truth is many of us are shallow breathers.

Check this out with yourself right now.  Turn your attention to your breathing. Do you see anything moving?

If the answer is no, you are likely taking shallow breaths.

Where there is stress, there is usually shallow breathing – the good news is that with very little effort, deep breathing can become an easy and unconscious practice.

 

THE BENEFITS

Deep breathing is a great way to feel more relaxed and reduce feelings of stress and anxiety.

This can be achieved by breathing slowly through your nose in a gentle manner, then slowly exhaling.

By doing so, your nervous system is tricked into calming down, which helps a variety of bodily functions such as:

  • Boosted energy
  • Decreased blood pressure
  • Better sleep
  • Improved function of the immune system
  • Feelings of relaxation
  • Less lactic acid in muscle tissue
  • Fewer stress hormones being produced
  • Balanced oxygen and CO2 in the blood

 

Deep breathing instructions

If you can count to five and can create two minutes of uninterrupted time, you are fully equipped to learn to breathe deeply.

How about doing a deep breathing exercise right now?

  • First, sit upright in a comfortable position, with your hands on your knees and your shoulders relaxed.
  • Now, in your mind, make a conscious decision to focus on your breath.
  • Close your eyes and exhale completely. Your lungs first need to be empty in order to allow you to inhale fully and deeply.
  • Slowly breathe in through your nose for a count of five. Breathe deeply into your lower abdomen. If it helps, picture your lungs expanding with air as you breathe in. As your lungs expand, they push down on your diaphragm causing your belly to expand.
  • Once you have taken a good deep breath in, hold in your breath for a count of three.
  • Then slowly exhale the air out through your nose (or mouth if you prefer) while counting to six.
  • At the end of your exhale, hold once again for a count of three.
  • Take another slow breath in through your nose, again counting slowly up to five.
  • Remember to breathe deeply down into your belly and let your belly expand as far as is comfortable – there is no need to force it.

Repeat this deep breathing exercise 5-10 times, which should only take a few minutes.

  1. Inhale to a count of five
  2. Hold for a count of three
  3. Exhale to a count of six
  4. Hold once more for a count of three
  5. Then repeat

You can practice longer if you like, just build up to it.

When you do this deep breathing exercise, expect your mind to wander, that is what the mind does – when you notice this, simply bring your attention back to your deep breathing and begin your count again.

If you feel comfortable, you can inhale and exhale longer breaths, just start with the above instructions and build up to it.

I always add one second on top of the exhales – for example: if you inhale for 7 seconds, the exhale would be 8.

Just get yourself into a comfortable breathing pattern, and it will all come natural.

 

Important tips

Deep breathing should be slow and gentle – remember to fill the abdomen, not just the chest.

A simple way to make sure you are doing this is to place one hand on your stomach and one on your chest.

Breath deeply and if it’s easier for you, put your hand on your stomach is rising.

Try to be aware of your breath, heartbeat and to release tension from your body.

Sometimes it’s easier to lie down rather that sit comfortably in a chair – whatever suits you best.

 

Make it a routine practice

If you practice this deep breathing exercise on a regular basis, you will notice that it becomes easier to focus on your breathing and eventually you will regularly breathe deeply without having to think about it at all.

If you are a really busy person, you may be asking how will have time? Like all practices, you are more likely to be successful if you establish a routine that is realistic for your life.

For example, you could make the decision to take 10 deep breaths first thing in the morning and last thing in the evening.

You could also make a decision to do 5-10 deep breaths every time you go into a certain room, or at every stoplight, or before every Zoom or MS Teams meeting (or maybe it will be needed more after the meeting.)

Simply tailor this deep breathing practice to what a day in your life looks like.

Put sticky notes around as a reminder, or put an alarm on your phone. Again, you will know the best way to remind yourself to breathe…deeply.

Let us know how you have built in a deep breathing practice to your day.

 

Benefits of Deep Breathing – Final thoughts

Deep breathing is a practice that has many benefits. It’s often combined with yoga, meditation, guided imagery and other relaxation techniques for even more positive results.

Try an activity that you think you might enjoy.

Learning ways to relax will help you to become more in tune with your body so you can respond to stress in a healthy way.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST BREATHING TECH NIQUES BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

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14 Motivational Uplifting Quotes – W/C  8th November 2021

14 Motivational Uplifting Quotes – W/C  8th November 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

Nadi Shodhana Breathing – Pranayama Techniques

Nadi Shodhana Breathing – Pranayama Techniques

Get ready for a series of blog posts covering all of the different kinds of Pranayama breathing techniques (also known as ancient Indian Yoga breathing practices). Today we’re starting with Nadi Shodhana, also known as Alternate Nostril Breath. Sounds glamorous, no? Nadi Shodhana helps to…

Mindful Walking Meditation – Ultimate Guide

Mindful Walking Meditation – Ultimate Guide

Today I will be talking through mindful walking meditation and the benefits of this practice.

If the word meditation brings to mind an image of someone sitting in a perfect upright posture, cross-legged on the floor with eyes closed, it’s not surprising.

While this is definitely one popular way to meditate, the truth is there are numerous ways to engage in a meditative practice. One of my favourites is “walking meditation.

 

 

Mindful Walking Meditation – Ultimate Guide

 

What Is Walking Meditation?

You are probably wondering what is walking meditation?

The quick definition of walking meditation is that it is simply a form of meditation in action. It is taking meditation and adding movement to it.

But there are a lot more details involved that are important to grasp in order to practice walking meditation successfully.

Mindfulness meditation while walking can be planned and formal, or informal (meaning that you simply bring awareness to your walking whenever and wherever you are walking).

It can be easy to do this informally, because when your body is moving, it is easier to become aware of each movement and other sensations than when you are sedentary or just sitting at your office desk. ​

It is easier to stay on track with your mindfulness as you are making consistent movements than when you are doing sitting meditation, (when you can easily allow your mind to wander).

Mindful-walking-meditation

Walking meditation is best done outside in places where you will not be interrupted by traffic.

There are a lot of types of walking meditations that you can do, but here, we will focus on mindfulness walking meditation.

Incorporating this practice into your life can benefit you without even having to do much more than you already do.

You can just use the time that you are getting some exercise by walking, and incorporate this practice to get double the benefits.

Walking is a great way to add mindfulness into your routine. In your everyday life, walking is typically an established and habitual task that does not require much concentration.

Because of this, people often slip into a semi-conscious state while they are walking, where the legs are going forward but the mind is somewhere else entirely.

Whatever it is that distracts the mind is a movement away from the present experience of life.

Sometimes you can get so wrapped up in planning and analysing things that you forget to experience it.

This practice will help bring you back to enjoying your life as it is.

 

What Is Mindful Walking Meditation?

Mindful walking meditation is a modern version of traditional Buddhist walking meditation.

Mindful-walking-meditation

It incorporates mindfulness to make this practice more relevant to our current society’s trends in meditation.

Mindfulness walking meditation requires you to use an open monitoring practice, meaning that your attention is not only on the sensations that you feel in your feet, but also on the various feelings throughout your body, and your interpretation of the current moment.

 

Benefits of Mindfulness Walking Meditation

 

Improves your ability to focus

Whenever you practice mindfulness, you are creating new connections in your brain.

Mindfulness helps your brain grow new neural networks, and, by doing so, you are essentially rewiring your brain to more effectively handle tasks and deal with stress and emotions.

This helps increase your focus.

 

Can be done alternatively with sitting meditation to prevent lethargy

You may start to feel lethargic when you are practicing sitting meditation, but then again, you may also start to get tired from walking.

When you alternate between the two practices, you can get in more meditation time without becoming tired.

Mindful-walking-meditation

The practice of walking meditation makes you more aware of not just your breathing but also the other sensations and feelings throughout your body.

You can do both types of meditation in sequence in one day, or you can alternate between the two practices on different days.

The important thing is to find what is right for you and stick to it.

 

Combines your mindfulness practice and exercise

You can kill two birds with one stone. You have to exercise in order to maintain optimal health, so while you are doing this, incorporate your meditation practice to save you some time.

In the hustle and bustle of busy schedules in our society, this is a great practice of self-care that can also allow you to have your free time outside of work.

 

Can boost your mood

Walking can improve your mood by releasing endorphins in your brain, which are “feel good” hormones that can make you happy.

Being out in nature can also boost your mood and make you feel more positive in general.

This practice will help centre you, and get rid of any negative thoughts or feelings.

It is very refreshing, so you when you are finished, you will feel great about yourself.

Mindful walking meditation helps calm your mind and improve your mood.

 

Can calm your mind

Walking can help decrease your stress, and calm your mind.

The neurons that are released while you walk can help dull feelings of anxiety, and relax your senses.

Meditation does this also, so when you put the two together, you are doubling your chances of calming yourself down.

Getting fresh air is also a great way to calm your mind.

Seven Things to Consider for Walking Meditation

 

Place

You will want to find somewhere that is peaceful and doesn’t have many disturbances.

Look for a local lake that has a walking path around it, or a park or walking trail near your house.

Avoid busy streets or areas where there are a lot of people that you will need to dodge.

 

Length

You will want to walk for at least 15 minutes in order to benefit from the practice. At a brisk pace, this is about one mile.

Of course, you can walk for longer, but try not to make it any shorter than that because it takes some time for your body to warm up and start reaping the benefits of walking.

 

Pace

While you are doing walking meditation, it is best to slow your pace so you can really concentrate on all of the sensations and feelings in your body, rather than just your speed.

Go at a pace that is comfortable for you, without rushing it.

 

Attitude

Don’t look at your walk as being a chore. Remember your purpose, and that you are doing it to benefit your overall health and well-being.

This should be a time that you consider to be a break from your everyday life, so it should be relaxing.

 

Weather

You don’t want to get caught in a rainstorm during your walk. Make sure to check the weather before you leave so you can be sure that the weather will be clear for a while.

Take into account the weather conditions and what clothing to wear when practicing walking meditation.

 

Clothing

It is easier to take layers off if you get hot than it is to deal with being too cold.

Make sure that you are dressed appropriately for the temperature, but also bring more layers than you think you might need if you have any worries about becoming too cold.

You want to be able to focus on your walk, not how hot or cold you are.

 

Footwear

The footwear you get should depend on where you want to do your walking meditation.

If you are going to be going up and down hills, or be in terrain that is uneven, make sure that you have shoes that will support your ankles enough so you don’t fall.

 

How to Practice Walking Meditation

Before you start practicing, make sure you have read and understand all of the information above.

You want to be prepared when you begin your practice so you can get the most out of it.

 

Anchoring or standing still

Start by simply standing in one place, bringing your focus to your weight moving through your feet and onto the ground.

Make a mental note of all of the subtle movements that happen throughout your body to help keep you balanced in that standing position.

Slowly shift your weight from one side to the other, going back and forth and noticing all of the small movements happening in your body.

 

Begin walking

Notice how your weight moves as you take your first step. Walk as you normally would, but make sure that you are staying at a slow pace.

You want to make sure that you don’t make any physical changes to how you typically walk, only mental changes.

 

Become aware of your body

Take some time to focus on each part of your body as you walk.

Pay attention to the feelings, from the bottoms of your feet all the way up through the top of your head.

If you notice any tension in your body, take some time to relax those muscles.

 

Be mindful of your breathing

You don’t want to hold your breath while you are walking.

But you also don’t want to be breathing too hard, because that may indicate that you are walking too quickly.

Make sure to take deep breaths at a normal pace.

 

Become aware of the feelings you’re having

Notice everything that is going on in your body, whether it is pleasant or not. Accept your feelings without judgment, and accept them for what they are.

Take a mental note of everything that goes on throughout your body as you are walking.

Mindful-walking-meditation

If you notice things that are going on around you that are either pleasant or unpleasant, allow them to pass you by.

Don’t let them distract you or take you out of your zone.

Regular walking meditation helps you become more aware of your body and emotions.

 

Notice your thoughts and emotional states

How are you feeling? Are you relaxed? Are you content? Are you anxious or irritated?

Maybe you are feeling happy and refreshed to be on your walk. Just recognise your emotions that come and go during your walk.

Also, pay attention to what your mind is doing. Is it active or clear? Is it running quickly or taking a rest?

Are you thinking about irrelevant things that are taking away from your meditation practice, or are you able to remain focused?

Just notice what is going on mentally, without passing judgment.

If you are not quite sure where to focus your thoughts while you are practicing your walking meditation, check out this video for some initial guidance.

 

Mindful Walking Meditation – Final thoughts

Walking meditation is a very effective tool when it comes to reducing your anxiety, while also getting some exercise in for the day and exploring nature.

If you want to start building this habit into your routine, I recommend starting with just 10 minutes each day.

Once you start noticing the benefits that you are getting from walking meditation, increase that time, and continue to build it up as you go.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MEDITATION BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

Mindful-walking-meditation

 

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