Did you know you can practice mindfulness while walking?
A walking meditation is a simple practice for developing awareness in the body, mind and spirit. When we walk, we often go into an autopilot mode. However, this 10-step walking meditation will help you stay mindful, calm and relaxed.
- Find a space to walk. It could be outdoors, or even inside a hallway or a room.
- Pause before you begin and focus your awareness into your body. Feel the sensation of your feet as they touch the ground.
- Gently, take one deep breath. With your eyes open, walk at a natural pace or a little slower than your normal pace.
- Pay attention to the sensations in the soles of the feet with each step.
- Observe the changes in pressure, texture and sensation.
- Be aware of where you’re going but keep your attention with the feeling on the soles of the feet.
- If your mind wanders away, gently bring your focus back to your feet.
- As you continue walking, expand your attention to what you can see. Notice the various colors, shapes, movements and light and shade around you.
- Now further expand your attention to the sounds around you, without judging whether they are pleasant or unpleasant.
- In the final moments, bring your awareness back to the physical sensations on the soles of the feet.
When you’re ready to finish, pause once again. Take one deep, mindful breath. Carry on with the rest of your day.