06/13/2012 04:01 pm ET Updated Dec 06, 2017

Please Meditate: Zen Walking (WATCH)

Zen walking has evolved into many different forms over its existence of a couple thousand years. You can find it in some monasteries to be extremely slow walking while beating a wooden fish drum, while in others, it is practiced at quite a brisk, nearly-jogging pace.

What I have included in this practice is the essence of the meditation: walking and listening. We, the everyday non-monastics, can modify this practice to be suitable for daily life.

Walking meditation is derived from Zen, the form of meditation that has been shown to rebuild brain tissue in long-time practitioners, helping to prevent Alzheimer's and dementia, and also promoting clarity and sharpness of perception. This thickening of gray matter can also help reduce sensitivity to pain: In other words, a practitioner may have less pain in their experience of life.

Try it for one, five, or 10 minutes in this guided practice:

For more, explore Olivia's interactive meditation book, Please Meditate: It's Good for You, a 10-week experience, workbook, and journal.

For more by Olivia Rosewood, click here.

For more on meditation, click here.