The BIÂN Blog

At BIÂN, we understand how important it is to care for yourself—both mom and dad—while navigating parenthood. Here’s how you can make the most of BIÂN’s holistic offerings during this special time:

1. Restore Your Body

Pelvic Floor Therapy: For new mothers, pregnancy and childbirth can significantly impact your pelvic floor. Rebuild strength and stability with expert led corrective exercise and pelvic floor physical therapy designed to meet you where you are in your recovery journey.

Gentle Yoga & Stretching: Ease back into movement with yoga classes focused on stretching, mindfulness, and breathwork. These sessions are perfect for releasing tension, improving posture, and reconnecting with your body.

Personal Training & Classes with Master Instructors: Receive expert guidance either through our personal training, private Pilates or private yoga programs. We also pride ourselves on having the best-in-class roster of instructors for all of our classes.

2. Recharge Your Energy

Infrared Sauna: Regulate your nervous system and support recovery with the healing benefits of our infrared sauna. This can help ease tension, improve circulation, and provide a calming escape to rejuvenate your energy.

Acupuncture: Restore balance through acupuncture for sleep improvement, hormone regulation, and overall maintenance. These gentle, non-invasive sessions can help your body adjust and heal during postpartum recovery and the transition as a new parent. Herbal formulations can also support milk production for breastfeeding mothers, general postpartum support, sleep, immunity and anxiety support.

3. Nourish Your Body

Nutritional Support: Our expert nutritionists can provide guidance on meals and supplements to fuel your body as it recovers and adjusts. Whether you’re breastfeeding or looking to regain energy, a customized plan can make all the difference. We also can be your source for on-the-go meals that you can simply pick up at the club - no mess, no cooking.

4. Connect and Reflect

Social Spaces for Connection: BIÂN’s curated social environment offers an opportunity to connect with other parents or take time to enjoy adult conversations. A strong support system is invaluable during this season of life.

All-in-One Convenience: With everything under one roof—fitness, spa, medical, and wellness services—BIÂN saves you time so you can focus on what matters most: your family.

5. Be Your Best at Home and Beyond

Ability to Decompress: Time at BIÂN allows you to refill your cup so you can return home as the best version of yourself. Whether it’s a quiet moment in our relaxation lounge or an invigorating session in a fitness class, these moments of self-care empower you to thrive in your personal and professional life.

BIÂN is here for you. Navigating the postpartum period (both for women and men) requires support, care, and a holistic approach to wellness. At BIÂN, we’re here to help you regain balance and prioritize your well-being so you can fully embrace the joys of parenthood.

If you’d like personalized guidance, reach out to our team, and we’ll craft a program tailored to your needs. Because when you care for yourself, you’re caring for your family too.

At BIÂN, dining is more than nourishment—it’s about connection, care, and celebrating life’s moments. At the helm of this transformative culinary experience is Chef Ryan Maher, whose passion for food and hospitality has elevated dining into an art form. Whether designing bespoke menus for special events or hosting hands-on pasta-making sessions, Chef Ryan brings a thoughtful, intentional approach to every dish.

From Family Kitchen to BIÂN’s Culinary Leader

Chef Ryan’s culinary journey began with his mother in their family kitchen. “We would bake together as early as two years old,” he shares. “She was extremely patient and taught me all the important things about food.” That early passion led him to culinary school at Kendall College and a series of opportunities across Orlando, Miami, and Chicago. His time working at Boka restaurant under Lee Wolen proved pivotal, teaching him the value of precision, creativity, and leadership.

Since joining BIÂN at its inception four years ago, Chef Ryan has brought that same intentionality to his work, constantly learning and evolving. “The cooking journey never ends,” he says. “There are always new techniques to learn and experiences to explore.”

Custom Menus for Unique Events

One of Chef Ryan’s specialties is crafting menus as unique as the events they’re designed for. From a traditional Shabbat dinner to a vibrant Indian wedding feast, or even a baseball-themed meal for a Dinner & Conversation with Jed Hoyer, President of Baseball Operations for the Chicago Cubs, Chef Ryan tailors each menu to reflect the occasion and the host’s vision.

“It’s important to first get a good feel of what the host is looking for,” he explains. Through conversations and thoughtful research, Chef Ryan and his team immerse themselves in unfamiliar cuisines to ensure authenticity and excellence. “Cooking for someone is a big responsibility and a privilege, never to be taken lightly.”

Whether recreating a cherished family recipe or sourcing specific ingredients to accommodate dietary preferences, Chef Ryan’s menus are designed to evoke joy and connection. “It’s exciting to remind someone of a memorable moment they’ve had with family or friends through food,” he says.

Wellness-Driven Dining: A BIÂN Philosophy

At BIÂN, wellness is woven into every aspect of the member experience, including dining. Chef Ryan’s philosophy aligns perfectly with this holistic approach: “Cooking is about taking care of people, and this is a universal language. Food should be prepared with intention and lots of care, with respect to the ingredients and the people that grew them.”

By focusing on fresh, thoughtfully sourced ingredients and mindful preparation, the culinary offerings at BIÂN enhance the sense of wellness and community that define the club. While Chef Ryan has crafted fully plant-based menus for BIÂN events in the past, the emphasis is always on flavor, texture, and care—showcasing how food can be both nourishing and exciting. “Animal products can bring awesome flavor, but there are equally exciting ways to build flavor and texture without them,” he notes.

Interactive Culinary Experiences: The Art of Pasta-Making

For members looking to engage with food in a hands-on way, Chef Ryan’s pasta-making sessions are a standout offering. These sessions aren’t just about technique—they’re about creating a memorable experience for families, friends, or even colleagues as a team-building event.

“Pasta-making is one of my favorites because it involves a significant amount of craftsmanship,” Chef Ryan shares. Guests roll up their sleeves to learn traditional techniques, working with simple, humble ingredients like flour and water to create culinary magic. From learning to knead and shape dough to exploring the tools and tricks of the trade, participants gain an appreciation for the artistry behind their favorite pasta dishes.

The event culminates in a shared meal where guests enjoy their handmade creations in a cozy, communal setting—a perfect way to celebrate the fruits of their labor.

The Power of Food to Build Community

Chef Ryan believes that food has the power to enhance community in any setting, but it’s especially rewarding at BIÂN. “Food goes beyond just providing nutrients and energy,” he says. “In our private club setting, the community becomes very familiar. Everyone knows each other, and the connection can be strengthened over food.”

Through his thoughtful approach to menu creation, his respect for ingredients, and his passion for bringing people together, Chef Ryan exemplifies how food can be a cornerstone of wellness and connection.

Looking Ahead: A Vision for Culinary Exploration

Chef Ryan’s passion for creating memorable dining experiences doesn’t stop at BIÂN’s walls. Looking to the future, he envisions new and exciting ways to engage members with food. Destination retreats are high on his list—immersive culinary journeys where members can explore local cuisines, ingredients, and traditions, possibly collaborating with regional chefs for an unforgettable experience.

Closer to home, Chef Ryan is excited to explore themed events that challenge creativity and spark conversation. Imagine a winter wild game dinner featuring expertly crafted dishes that highlight the bold flavors of the season or a hands-on fish butchery class where members can learn new skills and connect with the origins of their meals.

With every idea, the focus remains the same: crafting opportunities for members to gather, learn, and connect over the shared language of food.

Experience Culinary Excellence at BIÂN

From personalized event menus to interactive dining experiences, Chef Ryan Maher ensures every bite tells a story of care, community, and creativity. Whether you’re planning a unique celebration or seeking a deeper connection with food, BIÂN’s culinary offerings promise to nourish both body and soul.

Private events at BIÂN are open to the public, no membership required! However, members do receive preferred pricing on all experiences. For inquiries about custom menus or private events, contact us at events@livebian.com or complete our inquiry form here.

Day 1

Welcome in the month by creating a Personal Mission for your Holiday 2024 season, New Year or simply the next 31 days - to create lasting ripples in your life? What is it that you want to feel?  

State this mission with as much specificity today and let this become a guiding pillar for the month. (Mar Soraparu, Co-Founder, Chief Wellness Officer)

Day 2

Begin (or continue) your breathwork practice utilizing Box Breathing.  (Dominica Fisher, Director of Meditative & Creative Exploration)

Box Breath or the Four-Part Breath

This breath can be done anywhere - sitting, laying down, or even standing in the grocery store line. This breath is taught to emergency workers (firefighters, EMTs, policemen, etc.) to quickly bring their systems from a fight or flight response to one of rest, digest and repair. If you’re feeling overwhelmed, this is a great way to bring the system back to a calm state.

If you’re already in a calm state, this breath is a beautiful way to deepen that feeling.

Method -

Breath in for a count of four.

Hold your breath for a count four.

Exhale for a count of four.

Hold no breath for a count of four.

Repeat the process three times (or more if you’re on a role). Also, you can increase count if you’d like, but remember this is not about challenging yourself, this is about calming the system. (Dominica Fisher, Director of Creative & Meditative Exploration)

Day 3

Gratitude is powerful and effects our neurobiology by activating serotonin and dopamine production. Think about some of the smaller, less thought-of aspects of your life that you are grateful for today - and take note of how this affects you emotionally and even physically. (Dr. Sandra Subotich, Director of Eastern Therapies)

Day 4

Ward-off winter blues by opening your windows to natural light first thing this morning. Take a few moments to bask in the daylight - witnessing your surroundings - and use this simple moment that can support your overall mental health. (Dr. Marcie Claybon, Medical Director)

Day 5

Today, when eating or drinking, just eat or drink, don’t do anything else. Sit down and take the time to enjoy what you are taking in. Open all the senses as you eat or drink. Look at the color, shapes, surface textures. Attend the smells and flavors in your mouth. Listen to the sounds of eating and drinking. (Dr. Ben Schuff, Director of Naturopathy & Nutrition)

Day6

Sensory walk without your phone. Take a walk without your phone and be present with nature. Take in the sounds, cultivate a deeper awareness of your surroundings and truly disconnect.  (Kelly Moore,  Master Instructor)

Day 7

Put your phone down at 7pm. Try putting away your phone (or any other device) at 7pm tonight. Experience the evening with your complete attention focused on those close to you, your self-care, and/or things that provide a deep sense of joy or relaxation. (Zac Walters, Director of Fitness)

Day 8

Phone a friend. When is the last time you picked up the phone, just because, vs texting them? That personal connection makes a huge difference. Better yet, asking them to go on a walk! (Dr. Amy Robbins, Director of Mental Health)  

Day 9

Increase your self-accountability. Being mindful of what is within your control and what isn’t, is a sure way to stay out of the dark waters. Ask yourself today, how you can hold yourself accountable a little bit more towards what you desire. (Tim Anderson, Director of F&B).

Day 10

Exercise - even if you don’t feel like it. Make it playful, recruit a crew, try something different, but stick to a fundamental pillar of your well-being with all of the holiday treats! (Ryan Maher, Chef).

Day 11

Take note of your highest energy hours in the day. Today, think about what time of the day you specifically feel the most energized, motivated, and focused. Begin to challenge your daily schedule and see what you can shift to these highly productive hours, to reorient how and when you do some of your deepest work, and what hours need extra energy. (Beauty Team).  

Day 12

Random acts of kindness. Deciding to contribute through service, random acts of kindness or other means of non-monetary support to others in need, can reconnect you to the depth and meaning of what the holidays symbolize. While this supports someone else, it directly impacts you in a positive way. (Think of the smallest of gesture that you can do today with someone you don’t typically interact with and observe the magic of this! (Mar Soraparu, Co-Founder, Chief Wellness Officer)

Day 13

Meditation Challenge: “Isn’t that interesting” - Noticing thoughts without judgment.

This meditation is to be done somewhere quiet, while sitting or laying down.  

Method -

To start set a timer for either three or five minutes then get into a comfortable position and take a few breaths into the belly allowing for a good sigh on the exhale. Then go ahead and just breath normally and as your thoughts come in, respond with ‘Isn’t that interesting’ without any judgment of what the thought is. It can be as simple as your mind wandering and remembering, “I have to do laundry.” and your response is “Isn’t that interesting.” Again - No Judgment.  It can be, “This is stupid” - response -‘Isn’t that interesting’

The purpose of this exercise is to allow yourself to have what I like to call a ‘brain dump’ - we have SO many thoughts that we dismiss throughout the day - and some tend to keep coming back as if the brain doesn’t trust that we’ve heard it. Also, there are those thoughts that create tension inside our bodies, and if those do come up, this is an incredible way of dissipating that tension without judgment. (Dominica Fisher, Director of Creative and Meditative Exploration).

Day 14

Name your emotions. Today, explore your inner dialogue and name your emotions to yourself (or someone else!) to uncover what affects your moods and how to keep them from taking over. Take a deep breath and simply be with the emotion in your body to begin to unravel stagnation. Resisting the emotion will add to the tension. (Dr. Sandra Subotich, Director of Eastern Therapies)

Day 15

Check in on your hand washing! Prevent illness during this higher cold/flu season. Keeping germs at bay can be significantly supported by regular hand washing and wearing masks in highly crowded areas. Take note of some of these basics to keep you healthy now, and all year long. (Dr. Marcie Claybon, Medical Director)

Day 16

Today when you eat, take a moment to look into the food or drink as if you could see backward, into its history. Use the power of imagination to see where it comes form and who many people might have been involved in bringing it to your plate. Think of the people who planted, weeded, and harvested the food, the truckers who transported it, the food packagers and plant workers, the grocer and check-out people, and the family members or other cooks who prepared the food. Thank those folks before you take a bite or sip. (Dr. Ben Schuff, Director of Naturopathy & Nutrition)

Day 17

Take a new route. On your walk, a drive, bike riding or however you get around, try a completely different route and pay attention to your surroundings. Breaking free of the ordinary and “mindless” routes, we can have a refreshingly mindful experience that can boost your mood, clear your mind, and offer perspective. (Mar Soraparu, Co-Founder, Chief Wellness Officer).

Day 18

Ask yourself, “What have I been resisting?” and consider leaning into it. Is it rest? Is it effort? Is it a project? Discover the hidden hurdles that you can overcome simply by checking in with yourself. (Beauty Team).

Day 19

Choose a daily task and focus all of your attention on this action. Loading/unloading the dishwasher, driving, getting coffee, making coffee, brushing your teeth, making your bed. When you focus on one task at a time, and begin to utilize this practice elsewhere in your life, you will discover all of the meditative moments of PRESENCE that you can take. This can reduce overwhelm, anxiety and allow for a brighter day. (Kelly Moore, Master Instructor).

Day 20

Digra or the Water Jug Breath

Method –  

Imagine that the body is a like a jug of water. When you inhale, fill the belly first, then keep inhaling and fill the chest and lastly on the same inhale fill the collar bones up to the neck. On the exhale reverse the process emptying the jug of water exhaling breath from the neck and collar bones then the chest and lastly releasing all breath from the belly. Repeat this process three times (or more if you’re on a role). This is best done if you’re sitting or laying down.

The effect of this breath will calm the mind, release muscle tension and increase oxygen supply keeping the lungs healthy. (Dominica Fisher, Director of Meditative & Creative Exploration).

Day 21

This mindfulness exercise is for whenever you’re eating today. After you take a bite, put the spoon or fork back down in the bowl or on the plate. Place your awareness on your mouth until that one bite as been enjoyed and swallowed. Only then pick up the utensil and take another bite. If you are eating with your hands, put the sandwich, apple or cookie down between bites. (Dr. Ben Schuff, Director of Naturopathy & Nutrition).

Day 22

Decide to be vulnerable. It can be difficult to open up to others however the importance of doing so can save someone else from sadness, loneliness, and overwhelm. Embracing vulnerability connects us in a deep and differentiated way that can support both parties in meaningful ways. (Dr. Amy Robbins, Director of Mental Health).

Day 23

Random Acts of Kindness. What is a gesture that you can do today that is kind or generous for someone whom you do not know? Think about striking up a conversation with someone at the coffee shop who is sitting alone, holding the door open for 3 people in a row, baking cookies and dropping them off at an elderly neighbors home, buying the person behind you a coffee, asking the store clerk what they are most excited about for the upcoming year. Think of something that can turn someone’s day around - and witness the beautiful change that your own mood will experience from doing so. (Mar Soraparu, Co-Founder, Chief Wellness Officer).

Day 24

Talking to your Water with Love and Gratitude.

Method -  

With your glass or bottle of water in hand, send thoughts of gratitude and love for the wonderful nutritional support the water will give your system when it’s inside the body; for hydrating you, keeping you healthy and also for flushing away anything that isn’t needed. A simple thank you and the feeling of gratitude sent to the water is all you need to do, oh and then of course drink. 😊

This short meditative practice comes from the work of Dr. Masaru Emoto. He took images of water crystals before and after prayer. And performed many other experiments with different types of music and even just words, showing that intent affects the crystalline structure of water. (Dominica Fisher, Director of Meditative & Creative Exploration).

Day 25

Use a mantra.

Today, choose one sentence to guide you through your day. “I am here” “I am aware” "Drop In” - as it relates to practicing presence. Mentally say this sentence, write it down, or verbally say it each time you observe your mind wandering from your current moment. (Mar Soraparu, Co-Founder, Chief Wellness Officer).

Day 26

"Change your situation or change your perspective"

You always have this choice - to either adjust your environment in the ways that are within your control, or adjust your thinking about any given scenario. Both contribute to you finding a positive outcome. This is leaning into personal responsibility. (Empowered vs Victim mindset).

"What other possibilities exist in this scenario?"

"What could I learn? and how can I grow?"

"What is my responsibility here?"

(Joe Fisher, Co-Founder, CEO)

Day 27

Today, focus on what you GET to do, vs GOT to do - and witness how this simple shift changes your “to do” mentality (Kevin Boehm, Co-Founder, Chairman)

Day 28

Incorporate the element of playfulness today. Where can you bring lightness or playfulness to your next meeting, outing or even for yourself today? Play is simply the practice of pleasure without expectation or result. (Robb Leone, Co-Founder)

Day 29

Rest and Resistance. When you find yourself resisting something such as rest, relaxation or even silence, listen to your mind, body, and soul - by simply embracing what it is that you are resisting. Rest with the resistance and call forth clarity and a new perspective. (Beauty Team).

Day 30  

Sweep the floors. Clean out the drawer, donate the toys/clothes/coats/old furniture, reorganize the closet and literally sweep the floors as your clear your space for moving into a future of clarity, peace and focus.  (Mar Soraparu, Co-Founder, Chief Wellness Officer).

For our 1960's Palm Royale-themed Halloween party, you can channel the glamorous and retro vibes of Florida/Palm Springs with a mix of chic resort wear, mid-century fashion, and a bit of playful, period-accurate flair. Here's a guide for both women and men to capture that quintessential 60s glam luxury look:

For Women:

1. ‍Dresses & Skirts:
   • Shift Dresses: Go for bright colors, bold patterns, or mod styles with clean lines. A classic A-line or straight cut in psychedelic prints or pastels screams 60s chic.‍
   • Maxi Dresses: Flowing, floor-length dresses with bold prints or tropical patterns fit a more glamorous Palm Springs vibe.‍
   • Caftans: A luxurious caftan with bold prints or metallic detailing for an effortless, upscale poolside look.‍
2. ‍Tops & Bottoms:
   • Capri Pants or High-Waisted Shorts: Pair with a fitted, sleeveless top or a halter neck. Think bright colors or retro prints.‍
   • Crop Tops: These pair perfectly with high-waisted skirts or shorts for a more casual yet period-appropriate look.
3. ‍Accessories:
   • Large Sunglasses: Oversized round or cat-eye frames in bold colors.‍
   • Headscarves: Tie a silk scarf around your hair or wear it as a turban-style wrap.‍
   • Jewelry: Big, chunky costume jewelry in bold colors or oversized hoop earrings.‍
   • Gloves: For an extra dash of glam, long gloves or shorter white gloves.‍
4. Footwear:
   • Kitten Heels or Wedge Sandals: Open-toe sandals or slingbacks for a chic, resort-ready look.‍
   • Go-Go Boots: A fun and funky option, especially for the mod-inspired outfits.‍
5. ‍Hairstyle & Makeup:
   • Hair: Beehive, bouffant, or sleek bob styles with plenty of volume. Hair scarves or headbands add to the retro feel.‍
   • Makeup: Bold eyeliner, thick lashes, and pale lips, or go for a full-on mod look with graphic eye makeup.

For Men:

1. Suits & Jackets:
   • Slim-Fit Suits: Tailored suits with narrow lapels in light, pastel shades or plaid for a mod look. Think Don Draper from Mad Men.
   • Blazers: A casual, lightweight blazer in pastels, white, or bold colors for that resort vibe. A linen or patterned jacket fits well.
   • Patterned Shirts: A button-down or polo in vibrant colors, tropical prints, or geometric patterns.
2. Trousers:
   • Slim-Fit or Pleated Trousers: Lightweight pants in neutral colors or bold shades, paired with a belt.
   • Chinos: Opt for pastel or light-colored chinos for a more relaxed, resort-inspired look.
3. Accessories:
   • Sunglasses: Wayfarers or aviators with dark lenses and gold frames.
   • Scarves & Cravats: A silk scarf tied loosely around the neck adds an elegant touch.
   • Hats: A fedora, straw hat, or Panama hat can complete the resort vibe.
   • Watches: Go vintage with a classic 60s-style timepiece.
4. Footwear:
   • Loafers or Dress Shoes: Polished loafers in leather or suede.
   • White Sneakers: For a more casual look, a pair of vintage-style sneakers.
5. Hairstyle & Grooming:
   • Hair: Neatly combed side part or slicked back with pomade.
   • Grooming: Clean-shaven or a well-kept mustache for a true 60s vibe.

‍

Great Chicago costume shops for purchase or rental: 

1. Chicago Costume

• Locations: Lincoln Park, Portage Park
• Website: chicagocostume.com

2. Fantasy Costumes

• Location: 4065 N Milwaukee Ave, Chicago
• Website: fantasycostumes.com

3. The Alley

• Location: 3228 N Clark St, Chicago
• Website: thealley.com

4. Costumes Chicago

• Location: 4729 W Montrose Ave, Chicago
• Website: costumeschicago.com

5. Broadway Costumes

• Location: 5911 N Broadway St, Chicago
• Website: broadwaycostumes.com

6. Lost Eras

• Location: 1511 W Howard St, Chicago
• Website: losteras.com/costume-rental

Happy Planning! Be sure to purchase your Halloween tickets here!

BIÂN Halloween 2024 Costume Pinterest Board for visual inspo

Our group coaching programs bring together our esteemed leaders, MDs, and expert coaches in a dynamic, supportive, and collaborative environment. Designed to foster deep connections and shared learning, these programs offer participants the opportunity to grow both personally and professionally. Through carefully curated content and interactive sessions, individuals are empowered to learn from one another, develop new skills, and apply insights in real time. The group setting not only enhances engagement but also builds a strong sense of community, creating a rich space for transformation and sustained growth. *Please note that we will be offering recordings of the sessions for anyone who is unable to attend any of the dates.

‍

Flip the Longevity Switch | Fridays beginning October 4 | 1:00 pm - 2:30 pm

*Recorded content also available if unable to attend in person

Dr. Avanti Kumar-Singh, Director of Ayurveda, is a renowned physician, author of The Health Catalyst and The Longevity Formula, a sought-after speaker (featured at Goop’s annual health summit), and the host of The Healing Catalyst podcast. Join her for a group coaching course focused on longevity through the lens of Ayurveda. In our fast-paced modern lives, we often move through our days on autopilot, neglecting our inner well-being and the world around us. We often ignore the subtle signals our bodies send us, allowing symptoms to develop into illness. Through the evidence-based practices of Ayurveda, this 5-step system helps you align with nature's rhythms to catalyze healing, support optimal health, and extend your healthspan by flipping the longevity switch.

$1250 PER PERSON; CLICK HERE TO ENROLL

Once enrolled, we will be in contact to confirm your participation

_

Positive Intelligence | Tuesdays beginning October 2 | 11:30 am - 12:30 pm

*Recorded content will be available if unable to attend in person; this course can also be done virtually via zoom

Kasey Franco, Advisor & Master Thought Leadership Facilitator, is a prominent leadership trainer and mental health professional with over 12 years of experience specializing in organizational learning, team development, and positive intelligence. Join Kasey for this leading six-week group coaching program that empowers you to create lasting positive change by developing new neural pathways and forming beneficial habits through consistent daily practice. Using the "PQ" operating system, you'll learn to identify and reduce negative thoughts, known as saboteurs, while cultivating positive ones, referred to as sage. This program is designed to positively and effectively impact in all areas of one’s life, including professional performance, productivity, and innovation. Throughout the program, you will be guided through daily practices, weekly focuses, the PQ gym, and a supportive community. The program also includes a Pod, a small group facilitated by Kasey, which offers weekly discussions and daily activities to reinforce your learning.

$1500 PER PERSON; CLICK HERE TO ENROLL

Once enrolled, we will be in contact to confirm your participation

This form of moving meditation can help you enhance your mind-body connection, improve your focus, and bring a sense of calm to your daily routine. Here’s how you can get started, the benefits you might experience, and some troubleshooting tips along the way.

The Benefits of Walking Meditation

Walking meditation offers an accessible and effective way to integrate mindfulness into your daily routine. According to Mar Soraparu, Co-Founder and Chief Wellness Officer of BIÂN, "Walking, especially outdoors, is well-suited to meditation because there is less coordination to worry about versus rowing or running at a fast pace." The simplicity of walking allows you to focus on your surroundings and the sensations within your body, making it an ideal entry point for those new to meditation.

Soraparu emphasizes that once you’ve mastered the technique with walking, "you can translate it easily into other types of rhythmic cardio, like running, rowing, and cycling." This versatility means that walking meditation can serve as a foundation for further mindfulness practices in different forms of exercise.

How to Get Started

Starting a walking meditation practice can be straightforward. Here are some steps to guide you:

1. Focus on Your Breath

"Begin on focusing on your breathing," Soraparu advises. "Count your inhales and exhales to the count of four. Work your way up to as high of a count as you can manage without forcing too much breath." This initial focus on breath helps to center your mind and prepares you for the walking meditation.

2. Tune into Your Body

As you start walking, bring your attention to each step you take. Notice the movement of your toes, feet, and legs. Soraparu suggests, "You’ll probably be surprised to notice how many parts are involved in taking just one step." The slower you walk, the more sensations you’ll likely notice, helping you to stay present in the moment.

3. Tell Yourself a Story

Another technique Soraparu recommends is to "start to notice your surroundings and use a narration technique." As you walk, describe to yourself what you are seeing and observe the thoughts that arise. This practice can provide insights into your mental state and help you stay engaged with your environment.

Troubleshooting Tips

Like any new skill, walking meditation might take some time to master. Here are some tips from Soraparu to help you troubleshoot common challenges:

1. Power Down

"Turn your phone off and also try to walk solo," Soraparu advises. By minimizing distractions, you can better focus on your breathing and narration practice. When your mind wanders, gently guide it back to your focal points.

2. Practice Acceptance

Remember that meditation is a practice that can’t be perfected. "Every day we face new challenges, emotional states, and time constraints," Soraparu says. Allow yourself to practice moving meditation whenever and however you can, without striving for perfection.

Walking meditation is a versatile and accessible way to integrate mindfulness into your daily life. By following these steps and keeping Soraparu's insights in mind, you can reap the benefits of this calming practice. Whether you are new to meditation or looking to deepen your mindfulness practice, walking meditation offers a valuable tool for enhancing your overall well-being.