"Meditation—maybe you’ve heard about it in a yoga class or seen it pop up on your favorite wellness blog. It’s trendy, yes. But it's also timeless. And if you’ve ever thought, 'Am I doing this right?'—you’re in the perfect place.

You may already know that I’m a certified yoga therapist, and meditation is one of those practices I’ve taught again and again—yet it's still the topic I get the most questions about.

What Is Meditation, Really?

• Broad definition: Meditation is a focused practice that trains your attention and awareness. It’s about observing your thoughts—not stopping them.
• Metaphor: Imagine your thoughts like leaves floating down a stream. You don’t have to chase them, you just notice them as they pass.

"It’s not about emptying your brain—it’s more like giving your brain a gentle task so the rest of you can rest."

Styles of Meditation

1. Mindfulness Meditation: Mindfulness means being fully present in the moment, intentionally and without judgment.

2. Body Scan MeditationOverview: This style promotes body awareness and is great for managing tension or chronic pain.

3. Loving-Kindness Meditation (Metta)Overview: Focuses on cultivating compassion—for yourself and others.

4. Mantra Meditation: Involves repeating a sound, word, or phrase to quiet mental chatter.

5. Walking MeditationOverview: Great for people who find sitting uncomfortable or prefer motion.

6. Guided Meditation Overview: Ideal for beginners or those who like structure. Often delivered via audio, video, or live instruction.

FAQ Section: Common Questions from Students

Q: My mind keeps racing when I meditate. What am I doing wrong?

Absolutely nothing. Your mind isn’t broken—it’s just busy, like a puppy full of energy.

Q: Do I have to close my eyes?

Nope, not at all.

Q: I can’t sit still. Can I still meditate?

Definitely. Meditation doesn’t require stillness—it requires attention.

Q: A formal meditation practice doesnt appeal to me, what else can I do to reap the benefits?

Activities where you are “in the flow” are forms of meditation.

Closing and Integration

"Meditation is not a destination—it’s a companion for your journey. Whether you spend 3 minutes breathing deeply or take a mindful walk around the block, the practice meets you where you are.

And if you're thinking, 'I’m too old to start'—I’ve got news: your brain is always ready for new beginnings.

Personally, I try to meditate daily using 2 apps on my phone – Calm and Insight Timer. I’ll be honest, some days are better than others but I keep trying. I am striving for consistency and not perfection.

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Today I am joined by a woman that I met on facebook. I was so intrigued by her post that I had to reach out and ask her to join me in this episode.

Ellen is 76 years old and she is not slowing down. She has recently started ballroom dance lessons after reluctantly giving up windsurfing due to a wrist injury.

She is constantly learning something new whether it be a new language or a new skill. She also loves to move. Her activities range from yoga to dance.

At one point in her life, she went thru a near-death experience while windsurfing and getting trapped under water. Luckily, she survived and that experience has changed her outlook on life. She now values every day and is open to trying new things while she still can. For example, she recently went on a roller coaster in Orlando. As she says, "how would I know if I like it or not if I never try it."

Her healthy lifestyle includes proper sleep, healthy diet which focuses on real food instead of the processed stuff, and exercise.

Ellen also has a great sense of humor. As an example, she explained to me the correct pronunciation of her last name which is "fall-er". She chuckled and said that her last name wasn't appropriate for her career as a teacher of Scottish country dance and windsurfing, both of which do not prioritize falling.

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Has anyone else noticed how walking has become confusing? I mean, there used to be one kind of walk: you put on your sneakers and moved your body forward. Maybe you talked to a friend or dodged a squirrel—simple stuff. But now? We've got weighted vests, interval protocols, step trackers, fancy footwear, posture adjustments, and hashtags for different kinds of walking styles. Nordic walking, silent walking, hot girl walking, Japanese interval walking—it’s an actual buffet of gait.

I first realized how deep the rabbit hole went when I saw someone rucking up a hill with a backpack that looked like it held bricks. Meanwhile, another friend was counting her steps post-dinner to balance her blood sugar. And then, of course, there’s the friend who swears by slow, mindful walks through the park barefoot to “sync with the earth’s vibration.”

So with all these styles swirling around like a fitness carousel, how do you decide what’s right for you—especially if you're an older adult trying to stay active without getting injured or overwhelmed?

Let’s break down some of the most talked-about walking styles:

a. Rucking

Rucking is essentially walking with a weighted backpack or vest, originally inspired by military training. Think of it as walking... but with a challenge on your back.

b. Japanese Interval Walking

This method, developed by researchers in Japan, involves alternating three minutes of brisk walking with three minutes at a slower pace—repeated for about 30 minutes.

c. Post-Meal Leisure Walking

This style embraces a gentle 10–15-minute walk within 30 minutes of eating, designed to aid digestion and blood sugar control.

d. Pyramid Walking

This technique gradually builds intensity, peaks, and then tapers down—much like a workout pyramid.

There’s no gold medal for walking the “right” way. You don’t win a prize for reaching 10,000 steps at a perfect heart rate. You win by showing up. By doing what’s sustainable for you. By protecting your joints, sparking joy, and making movement part of your life—not just your routine.

If rucking makes you feel strong, do it. If you love those quiet post-dinner walks while the sky turns pink, beautiful. If you prefer circling your neighborhood chatting with a friend? That counts too.

So, has walking gotten confusing? A little. But with all the variations out there, it also means you’ve got more tools to customize your movement, support your health, and keep your body strong.

Take the walk that calls to you—and don’t be afraid to wander into new territory now and then. Your feet—and your heart—will thank you for it.

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