The beautiful thing about meditation is that it can be practiced whenever and wherever. However, especially for beginners, the right setting can be helpful. For example, when the environment becomes the meditation itself. Let us introduce you to mindful walking meditation and a beautiful route to practice this meditation in Amsterdam East.
MINDFUL WALKING MEDITATION
You might associate meditation with sitting down and closing your eyes. While that is also true, meditation can be so much more. Meditation is often more fruitful with less effort. So effortless actions like a walk in the park can efficiently serve as a beautiful meditation. This practice is also called mindful walking meditation. It is a perfect alternative to seated meditation, and we can catch some fresh air at the same time - great right?
But meditation in motion is more than just a stroll through your neighborhood. It is an active practice of trying to be mindful. This means we heighten our senses and mind to be aware of our inner and outer space. Notice the tiny droplets of rain collecting at the tips of grass, the shadow dance of sunlight being filtered by rustling leaves, the firmness of the ground, and the sound of air rushing past your ears. Try to find ways to connect with these sensations. Can you place your worries on a cloud passing the sky? Can you reflect the joy of a dog fetching a ball in the park? Can you accept the kindness of the warming sun? With every step, try to deepen your practice. In the words of Thich Nhat, a Vietnamese meditation master:
“print peace, serenity, and happiness on the ground.”
If this is too difficult, try the basics. The most basic instruction is to breakdown your actions into smaller parts that you usually pay no attention to. So, we are not walking- we are:
lifting of one foot
moving the foot forward while balancing on the other
place the foot back down
relocate our body’s weight
You get the idea! Very likely, your mind will wander and occupy itself with something seemingly more important. It is perfectly fine and normal if this happens. Luckily you have many steps to restart your practice. If you want to be guided during your walking meditation, you can also listen to the following video. Just make sure you can still hear the cars passing if you practice close to busy streets.
BENEFITS
You might have heard of the many mental health benefits of mindfulness meditation. If not, here is a short rundown.
Studies have revealed that mindfulness:
1. lowers stress
2. makes discomfort and pain more bearable
3. reduces depression and similar symptoms
4. increases self-knowledge and self-acceptance
Now imagine all those benefits added to the benefits of a beautiful walk in fresh air. Walking regulates our breath and consequently calms our body and mind. It reduces tension, and the higher concentration of oxygen in our blood can reduce pain. In addition, studies report walking meditation can be an effective cortisol regulator. Cortisol is a hormone measured in the blood that indicates stress. But also physically, walking trains not only our bigger muscle groups but also the ones that we need for balance and support.
WALKING ROUTE FOR MEDITATION IN AMSTERDAM EAST
A good route can make this practice so much easier. You should be able to walk freely without obstacles. Busy streets and crowded places should be avoided as they are distracting and loud. This can be difficult if you live in a busy city like Amsterdam. But we are here to help! Matching with our new yoga and meditation location in Amsterdam East (Zeeburgerpad 8), we discovered a beautiful route for your meditation through the same area.
Our adventure starts in the little park “Darwinplantsoen” (See Red Pin on the Map). This smaller park is located close to Frankendaelpark, but many people do not know it as it is a bit hidden. Hans Warnau created Darwinplantsoen in 1963. It is filled with imposing plane trees that span a green roof of leaves over the paths that lead through the park. We walk a big circle under these magic trees.
Before we leave the park, we enter the Flower garden in the park’s center (See Green Pin on the Map). This flower garden (Bloementuin van Darwin) is a real jewel! Every spring, the flower garden turns into a romantic maze of blooming flowers of every kind. The volunteers that maintain the garden make sure to offer its visitors a mesmerizing spectacle. You will forget the busy city this oasis lies in. Make as many laps as feels right, or feel free to sit down on a bench and watch the birds and bees. If you want to move on, our next destination is Frankendaelpark which is only a few footsteps away.
Made it to Frankendaelpark? Great! Here we encourage you to leave the main walks and enter the little forest paths (See Red Pin on the Map). On small trails and over little bridges, you can navigate through the woods and spot wild garlic and herbal gardens. From here on, there is no clear route. You are free to explore where your feet take you. Take your time! There is much to see and even more to discover. Once you are done, thank yourself for taking this time and set your intentions for the day.
You can also access the Map via the button. But we recommend familiarizing yourself with the route before you start so that you don’t have to check your phone while mindfully walking.
-Written by Kevin Sedleger-