Boost Your Spirits and Immunity with Walking Meditation

Mindfulness meditation eases anxiety by 44% and reduces symptoms of depression by 34% while simultaneously increasing immunity.

In a study of stressed workers, Richard Davidson, Ph.D. and his colleagues at the University of Wisconsin, along with Dr Kabat-Zinn found that those who completed an 8 week  meditation program had significantly higher level of activity in the left prefrontal cortex (the brain region associated with a happy, calm state) than colleagues who received no training. At the end of the program both groups were given flu vaccines, followed by blood test. As the result, the group that meditated produced significantly more antibodies than the one that didn't practice.

Tips: If you don't have time to meditate, try this mindful walking meditation that you can practice anywhere even on the way to work.

Stand straight and upright as you walk and try to pay full attention but only to one aspect of your walking. For example, concentrate fully on you feet. Notice how one foot makes contact with ground, your weight shifts, while the other foot lifts, moves forward and finally makes contact. Continue to direct  your attention toward your feet, and whenever your mind wanders gently bring it back to your feet.

You can the same thing with your breath. As you walk concentrate on your breathing, while gently letting other thoughts melt away. Use the same process you would usually use during the sitting meditation. B

But as you begin to practice this walking meditation be aware of crossing the street and other obstacles that might jeopardize your safety. You might want to choose quiet street or a local park before venturing out in the street filled with cars and pedestrians.