Walking Meditation
“The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the wind blows. With each step, a flower blooms.”
THICH NHAT HANH
In a walking meditation, you are not walking to get anywhere. You walk, merely to focus on the walking itself. You can focus on the footfall, any isolated movements, motions or shifting, perhaps placement of feet or arms. Etc. You may also pay attention to the breath while walking too.
Again, the idea is to be fully with each step and each breath.
You can practice walking meditation at any pace - from fast to slow. The practice is to take each step as it comes and to be fully present with it. Notice each and every sensation of walking in your feet, in your legs...moment by moment and step by step. You can practice walking meditation anywhere. You can walk mindfully along a sidewalk, at work walking down a hallway, even walking your pet or going for a hike. You merely need to remind yourself to be in this moment.
Walking Meditation Variations
Unlike seated meditation, when walking your eyes are open, body is standing and moving, and there is a bit more interaction with the outside world. Because the body is moving, you may find it easier to be mindful of the body sensations and anchored in the present moment. For this reason, many people find walking meditation easier than seated meditation. There are so many options for doing a walking meditation. Here are a few to try for yourself:
Walking Bare Foot
Try doing your meditation barefoot. Spend 15 minutes walking either inside or outside without shoes.
Walking in Nature
Checkout all the nature around you. Take a slow, focused attention walking meditation outside.
Take Stairs
Walking up and down stairs is remarkably different than walking in a line. Try this walking meditation for something a little different.
Focus on Listening
Take your walking meditation and focus on what your hear. Tune your entire body into listening while you're walking. Be the Listening.