Just listen.

Meditation is often perceived as sitting cross legged, humming mantras and being an ultra spiritual guru which is not always the case. Embracing these aspects of spirituality is by no means useless, but for day to day relief from the negative aspects of everyday life something simpler may offer a more easily accessible comfort.

For me meditation has always been more effective when regarded as a mere observation of self, or a detachment from the chatter that occurs inside. Or in an even simpler way, the act of 'just listening' to that nagging chatter inside and realizing that it is not you. This is why walking meditation can serve as an almost cheat code for meditating, as even the act of sitting in a room and listening to your own thoughts can sometimes be too much. Go outside and listen to the world instead.

Walking mediation can be achieved in almost any environment, you don't need to live in a beautiful forest or near the beach. These locations may obviously be optimal, so if you have access to somewhere that brings you automatic peace then you have a head start. However, even a bustling city or noisy street can be a viable option. Keep this in mind before you set off and realize there are no correct or incorrect sounds that you should be hearing. Noisy traffic should be regarded the same as birds chirping. The trick is being able to listen regardless.

As you begin try to suspend your judgement and just become the observer. Just listen. Listen to the sound of your footsteps. The repeated pattern they make. Maybe the sound they make changes as you begin to walk over different surfaces. Focus on the sound of your own breath if it brings you comfort, take deep breaths whenever you find it necessary. These things may act as a kind of buffer to the background noise of your internal chatter, let it continue as it should in the background.

Do not be put off by thoughts that seem to be perceived as not peaceful in any way, let them come and drift by as the ground beneath you does. Where are you on your walk? If walking somewhere busy in a public place simply observe your surroundings. The chatter of the people as they go about their daily lives. Suspend judgment again and just listen. Maybe bring your focus to aspects of beauty that bring you comfort wherever you may be. This could be the rhythmic sound of cars passing or the bustle of a local market. If your somewhere in nature listen to sound of the wind in the trees. Notice the scent in the air. Birds may be flying overhead. If you find somewhere that seems to resonate with you maybe stop and relax into your surroundings for a brief period. Notice that as your thoughts drift more to your surroundings and the simple sounds it brings, the quieter your pesky inner voice sounds. Breathe again and just listen. Your thoughts will quiet themselves eventually. It is in this state of detachment and losing yourself that meditation begins. The inner quietness you experience here will give your mind the rest-bite it needs.

Sometimes further steps may need to be taken if you're experiencing severe negative emotions like panic or depression. Walking mediation will also have a positive influence on these emotions or mental states but additional steps may be useful. Life may feel too much at times and during these times simply listening to your thoughts may not make you feel any better. However, a walk somewhere safe will also never make things worse. Maybe go somewhere open and familiar rather than new if feeling overwhelmed. Some further techniques may be needed to ground you in reality. Breath work is an example of one of these techniques. Breathing in and out in rhythmic and controlled fashion and maybe also concentrating something like the sound of your footsteps will give you an anchor. This is when clear focus on one particular aspect of the meditation becomes most useful. Positive mantras of your choosing may also be of use. For example knowing the state you are currently in will pass can be simply affirmed with 'this will pass too'. Knowing that you are safe and valued may also help e.g. 'I am safe' or 'I am loved'. Focus deeply. Know that your emotions are temporary and no feeling is final. Do this for as long as necessary and notice your negative thoughts begin to dim, however long it takes. Repeat it over and over if necessary. Just listen.