Meditation is one of the great mindful eating tools to stop stress eating for good.There are many forms of meditation. Walking meditation is one of my favorite.
Walking meditation provides the benefits of meditation combined with the benefits of exercise, and has the bonus benefit of being easy to learn, thereby making walking meditation a great technique for those new to meditation.
1. Get into comfortable clothing and shoes, and set aside some uninterrupted free time.
2. Begin walking at a comfortable pace. Really focus on the sensations that you feel in your body as you walk. Feel the weight of your body on the bottom of your feet. Feel your arms swinging with each stride. If you find thoughts coming into your mind, gently let them go and redirect your focus to the sensations you're feeling as you walk. Stay focused on now.
3. Focus on your breathing as you walk. Try to breathe in for two steps, and out for two or three, for example. Focus on keeping your breathing and your steps coordinated.
4. Again, if thoughts you might have or other stressors creep into your head gently redirect your attention to now, to your walking meditation practice.
It's optimal to do this for 30 minutes, several times per week, but if you only have 10 minutes, or even 5, that's better than no practice at all. Walking meditation can be useful even in small doses.
Remember, this is not an exercise in movement, it is a practice of mindfulness that uses movements to develop greater awareness.
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