Check out this Guided Walking Meditation created with help from my friend Alan Grimm

OK! Here is a good checklist for your walking meditation class.

Weather
Check the weather. As long there is no thunder or lightning; you can have a great walking meditation session. I have meditated and walked in the snow, light rainy, and windy conditions. Check your email for any last minute cancellations.  For night walks, please bring a flash light.

Footwear
Walking barefoot or with shoes - I suggest you try different combinations. I have walked barefoot, used flip-flops (can be noisy but rythmic :-) or good walking shoes. Some people prefer sandals. I suggest you keep an alternate pair in your car.  Appropriate footwear is recommended if you want to protect yourself from accidental foot injuries or when we are walking at night.

Clothing
Light, loose clothes are preferable. Avoid tight clothes. Jeans, shorts and t-shirt or your work-out clothes that fit comfortably are good choices. Please bring an umbrella and warm clothing if conditions are rainy or cold.

Seating
Folding chair/mat for sitting - most walking meditation sessions are done in beautiful locations. I prefer to sit before and after my walking meditation session. I also like to lie in the grass and enjoy nature.

Notebook/Pen
Walking meditation will trigger your creativity. If you want to capture your thoughts, bring a pen and a note book.

Water/Snacks
Avoid caffeine or sugary drinks. Fruits, nuts and a bottle of cold water may be good to have in your car. Kleenex and wet wipes are recommended.

Sunblock/insect repellent
If you are sensitive to bugs or the sun, these are handy to have around.

Mobile Phones
Keep your phone handy in case of emergency, but set it to the OFF position and leave it in your purse or pocket. Cell phones can be very distracting, they will disrupt your experience.

Walking Labyrinths - Chicago Suburbs
A walking labyrinth is used for walking meditation. It is a single winding path from the outer edge in a circuitous way to the center. Labyrinths are used world-wide as a way to quiet the mind, calm anxieties, recover balance in life, enhance creativity and encourage meditation, insight, self-reflection and stress reduction.

I use the following locations. While they allow public to use the labyrinths, it is a good idea to reach out to the locations before you go there
​
Lord of Life Lutheran Church
Address: 119 W Wise Rd, Schaumburg, IL 60193
Phone: (847) 895-8877

Earth Wisdom Labyrinth - UUCE Elgin
39W830 Highland Ave
Elgin, IL 60124
(847) 888-0668

Please contact Dr K if you have additional questions or comments.

Some of my students complain that while they love meditation, they can’t seem to find time for it in their busy schedule. When is the best time to meditate? How long should I meditate?

My answers are – try different times for meditation and find that suit you the best. I prefer early morning meditation sessions but I have used late night sessions (just prior to going to bed). On weekends, I prefer afternoons. Try different time slots and see what works best for you. I aim for 15 minutes of meditation. I also use 5 or 10 min music pieces for shorter sessions (Check this link  http://meditation-magic.com/the-balloon-meditation/ for free 5 min meditation that you can download to your phone or computer).

I spent two years of my high school in the coastal Indian town of Visakhapatnam. My sister (Dr Suguna / Editor of this blog) was a college professor of a women’s college (gender only college are not uncommon in India). I feel privileged that faculty members from this college continue to enrich my life. One of them, Dr. Vijayalakshmi (Retired Professor of Languages – Hindi) shared this note with us.

It is when our lives are full and busy that we need our daily meditation to help center us for the day. Ironically, when we get busy, the first thing that tends to get cut back is our meditation practice. We have less time and a lot on our plates, so it makes sense that this happens, but in the end it doesn’t really help us.

Most of us know from experience that we perform much better when we give ourselves time each day to sit in silence. And the more we have to do, the more we need that solitary, quiet time for the day ahead. As a result, while it may sound counter intuitive, it is during busy times that we most need to spend more time in meditation rather than less.

Expanding our morning meditation by just 10 minutes can make a big difference, as can the addition of short meditations into our daily schedule. Unless we are in the midst of a crisis we always have five or 10 minutes to spare. The key is, that spending that time in meditation, is the most fruitful choice. We could be getting our dishes done or heading into work earlier instead, so it’s important that we come to value the importance of meditation in the context of all the other things competing for attention in our lives.

We can create more time in the morning, either by getting up earlier or to prepare breakfast the night before and use the extra time for meditation. We can also add short meditation breaks into our schedule, from five minutes before or after lunch to a meditation session at night before we go to sleep. When we come from a place of centered calm, we are more effective in handling our busy schedules and more able to keep it all in perspective. If more time in meditation means less time feeling anxious, panicky, and overwhelmed, then it’s certainly worth the extra time.

"Everything good will happen in its own good time if you let it, and don't worry yourself in the meanwhile."
~ Lao Tse