walking meditation: how to turn your daily walk into mindfulness

Each day, thousands of Canberrans take to the streets and trails to get their daily dose of exercise, with many using the scenic Lake Burley Griffin walking and cycling trails.

With the stresses of modern life taking a toll on mental health, mindfulness and meditation practices are becoming increasingly popular, and walking meditation is a simple yet effective way to combine physical activity with mental wellbeing. The ACT has a strong focus on health services, with organisations like Beyond Blue ACT providing support and resources for those struggling with mental health issues.

In Canberra, residents can take advantage of numerous walking trails and parks to practice walking meditation, including the popular Tuggeranong parkrun route, which takes participants through the picturesque Tuggeranong Creek corridor. Other popular spots include the ANU campus, which offers a range of walking trails and scenic views, and the University of Canberra's Bruce campus, which features a number of walking paths and outdoor spaces.

According to data from the Australian Bureau of Statistics, in 2020-21, 3.4 million Australians practiced meditation, with 2.1 million of those practicing walking meditation. A study published in the Journal of Alternative and Complementary Medicine found that participants who practiced walking meditation for 30 minutes a day, five days a week, experienced a significant reduction in symptoms of anxiety and depression. The cost of participating in a guided walking meditation program can vary, with some local organisations offering free or low-cost sessions, while others may charge upwards of $20 per session.

Getting started with walking meditation in Canberra

To get started with walking meditation in Canberra, residents can try incorporating mindfulness into their daily walk by paying attention to their breath, noticing the sights and sounds around them, and letting go of distracting thoughts. The ACT Government's Transport Canberra website provides a range of walking route maps and guides, including the popular Lake Burley Griffin walking trail, which takes participants on a 5km loop around the lake.

For those looking for a more structured approach, local organisations like the Canberra Meditation Centre and the Australian National University's Meditation Society offer guided walking meditation sessions and workshops. The Canberra Times also publishes a weekly 'Walk of the Week' feature, which highlights a different walking trail in the ACT each week, providing readers with inspiration and ideas for new places to explore.