Walk barefoot to draw in energy from the earth.

Calming exercise seems like a contradiction in terms. However, it is possible to exercise and calm ourselves at the same time. I recently attended a ‘retreat for the mind’ and this included something called ‘walking meditation’. I thought it was an activity ‘thought up’ by the organisers to get us outside for a change of air. In fact, walking meditation is a good way to exercise (mildly) and take time out for the mind (me time).

I had two experiences of this activity. One was walking meditation alone, the other was group walking meditation. In both cases, talking and interaction were totally banned (which was a bit difficult for a group of women).

A walking meditation should take no longer than 15 minutes. It is more beneficial to walk in nature, where you can benefit from natural earth energies, experience a variety of colours and appreciate life forms moving in their natural rhythm. Also, if the ground surface permits it, walk barefoot to draw in energy from the earth (earthing).

As you walk, time your breathing to your steps. For example, inhale for four steps, hold your breath naturally for one step and then exhale for four steps. Adjust your effort so that you don’t have to keep changing your breathing.

It is a good idea to simply count your steps, emptying your mind of all things other than the step count and breathing, until you have mastered the process and it becomes automatic. Very similar to when you meditate sitting down.

It goes without saying that you would leave your mobile phone, iPhone or any other devices at home or in your car, if you have driven to a location. You should not be interacting with any electronic devices while carrying out a walking meditation.

Another ‘exercise’ while outside is ‘standing like a tree’. This is a very simple exercise from a Tai Chi master. Anyone can do this exercise, anywhere. It is advisable to wear loose-fitting clothing and to perform the exercise in a natural setting (near a tree).

This will help because, by observing the nature of a tree, it is easier to learn how to stand like one. Standing like a tree is also a yoga exercise. In this case, you stand on one leg while bending the other leg to rest the sole of the foot on the inside of the opposite leg at knee level. To do this perfectly, you must have excellent balance (a good sign of good health).

To attain perfection, start by resting the leg lower down the opposite leg. As you gain confidence in your balance, slowly increase the height you rest the foot.

Vigorous exercise can cause stress. If training in a gym, or on a track, you are always aiming to achieve a target. In doing this, you stress your body and mind. The advantage of calming exercise is that you still exercise your body but you calm the mind.

The result should be a relaxed feeling while at the same time, the body has been stretched or exercised. You are looking at exercise, not to get fit or to lose weight but to calm the mind. It is a way of exercising that can be added to your usual routine – some vigorous, some calming.

Another exercise is one which is regularly used by those who practise Tai Chi. This is where you stand with your legs apart and slightly bent at the knee. Your arms are held out in front of you in a circular shape as if you were holding a large ball, the fingers facing each other, but not touching. Your neck and shoulders should be relaxed, your posture upright, with a straight back, pulling in your stomach. When the posture is correct, close your eyes and allow your breathing to settle and your mind to relax naturally.

If your thoughts continue to pass through your mind, don’t fight them. Just watch them float past, like fish in a fish tank. Don’t attach yourself to your thoughts, just observe them.

The aim is to achieve mindlessness. Even for a moment or two, you will find that in the state referred to as ‘no mind’, your entire being will become filled with an energy that is permeating and peaceful.

If your legs begin to ache, simply increase or decrease the bend in your knees slightly to allow the muscles to pump blood. If your arms become tired, simply move them so that your hands are slightly higher or lower than they were.

When first starting this, or any of the exercises, your muscles will become tired quickly. The best way to combat this is to aim for a minute initially (on each exercise), then build up the time.

If carried out regularly, your postural muscles and your sense of balance will become more capable and you will be able to exercise for longer.

kathryn@maltanet.net