What is walking meditation?

Many first time meditators struggle with sitting still, nonetheless trying to calm their mind. That’s why I often recommend starting with the practice of walking meditation. Walking meditation is a form of mindfulness that involves walking slowly and deliberately while focusing on your breath and the sensations in your body. It’s a great alternative to traditional seated meditation for those who find it difficult to sit still and quiet the mind. Plus, it’s a great excuse to get outside and enjoy some fresh air!

One of the things I love most about walking meditation is that it’s adaptable to any environment. Whether you’re walking in a park, on a city street, or even around your own home, you can practice walking meditation. It’s also a great way to incorporate mindfulness into your daily routine. Instead of rushing through your morning walk to get to work, take a few minutes to practice walking meditation and start your day off on the right foot (pun intended).

Another reason I love walking meditation is the way it combines physical exercise with mental clarity. I find that when I’m walking mindfully, my mind becomes clearer, and I’m better able to focus on the task at hand or can develop a solution where I was otherwise feeling stuck. Plus, I get all the health benefits of walking, like improved cardiovascular health and reduced stress levels. It’s a win-win! When you’ve been staring at a screen for too long, get up and give this a try! If you’ve been inside all day and haven’t felt the sunlight, get up and give this a try!

Overall, I highly recommend walking meditation to anyone who struggles with traditional seated meditation or who just wants to add a little more mindfulness to their daily routine.

So, how is it done?

Focus on the sensations in your feet and legs. You can slow down to notice all sorts of sensations: muscular movements, stretching, pressure, weight, etc. Keep your attention focused on your body from your hips down, especially your feet. When your mind wanders, and you think about other things (it will happen), bring your attention back to the sensations in your feet and legs.

At home, you can choose a walkway about 10-15 steps long and walk back and forth, remembering to be aware when you turn as well. If you are outside and want to practice walking meditation, stay aware of your feet and legs, but also let yourself feel present to the nature around you. Take in the sights and sounds but do so with awareness. When you notice yourself getting lost in thoughts, return your attention to something concrete, such as the sensations in your feet or legs. You can also redirect your attention to any other aspect of your direct experience: seeing, hearing, smelling, feeling. You can walk at a normal pace and still be aware.

In conclusion, walking meditation is a great alternative to traditional seated meditation for those who struggle to sit still and quiet the mind. By focusing on your breath and the sensations in your body while walking slowly and deliberately, you can cultivate a sense of mindfulness and presence. And best of all, you can practice walking meditation anywhere, anytime, making it a convenient and adaptable way to incorporate mindfulness into your daily routine. So why not give it a try? Take a walk, slow down, and step into a calmer, more present you!

How we can support your daily mindfulness practice

being better offers personalized coaching for executives and individuals to support growth in the realm of self awareness and fulfillment through a consistent mediation practice.