Walking Meditation



Whether by intention or accident, when you find yourself walking alone, try the following steps to make it a more meditative experience:


  1. Allow yourself to focus on just one single task...walking. No headphones, music, podcasts, or texts; instead, focus on just one step after another.


  1. Start by listening to the sounds around you. Is it quiet? Can you hear birds or other animals? Do you hear water moving or wind pushing past your ears? Do you hear traffic noise?


  1. Check-in with your other senses: are there any interesting smells? How does the warmth of the sun or movement of the wind feel on your skin?


  1. After a few moments, notice how your foot hits the ground, how it supports the weight of your body, and how strongly it pushes against the earth and moves you forward.


  1. Finally, shift your focus to your breath. It may be more rapid if you're walking bristly, but notice how your body moves with each breath. As your diaphragm contracts, your chest rises and air fills your lungs. Likewise, as it relaxes, the air moves out your nostrils or mouth. Try to continue to focus on the breath as it moves in and out. You will undoubtedly find your mind wandering to the days events, to important projects, to stressors. As these thoughts come up, gently redirect your thoughts to the breath. You may find yourself trying to control your breathing; this can be a helpful exercise by itself but less so when walking, so try to allow your breathing to maintain a normal rhythm. It's natural to get frustrated; remember that deliberate practice (not perfection) is the goal. Just 3 -5 minutes of this practice will leave you feeling calmer and help you be more fully present in your day.