Walking meditation is a great way to integrate mindfulness into your everyday life and can be done anytime, anywhere. It is particularly useful when you’re feeling restless or when sitting still is difficult.

  • Begin by standing in a comfortable, straight posture, with your hands either gently clasped in front of or behind you, or left loose by your sides.
  • Close your eyes and take a few moments to tune in to the sensation of standing. Feel the ground beneath your feet. Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
  • Now, open your eyes and choose a path for your walk. It could be around your room, your garden, or down a street. Anywhere is fine as long as it’s a safe place to walk.
  • Begin to walk slowly and mindfully. Focus on the sensation of movement in your feet and legs. Feel the heel of your foot make contact with the ground, then the ball of your foot, and finally your toes.
  • If you find your mind wandering, gently guide it back to the physical sensation of walking. Notice the other sensations around you – the temperature of the air on your skin, any sounds you might hear.
  • As you walk, try to cultivate a sense of presence and connection with your surroundings. You’re not trying to get anywhere – the walking itself, the sensation of each step, is the focus.
  • Continue this mindful walk for a few minutes or as long as you like. Try to maintain a slow, relaxed pace, staying aware of your movements and surroundings.
  • To end your walking meditation, come to a stop and take a few deep breaths, re-centering yourself in your body.
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