Walking meditation, as the term suggests, is a form of meditation in motion. Instead of sitting down to meditate, one incorporates mindfulness into walking, making it a part of each step. It brings awareness to an activity that most of us do mindlessly.
Here's a basic guide:
- Find a Suitable Path: Start by choosing a quiet place where you can walk with minimal obstacles. This could be a stretch of sidewalk, a park lane, or even a corridor at home.
- Decide on the Length: Decide how long you will walk. This might be determined by the length of your path, or for a set period using a timer.
- Start Walking: Begin to walk slowly. Be mindful of the feeling of your feet making contact with the ground, from heel to toe.
- Focus on the Movements: Pay attention to the movements of your body, the lifting and falling of your foot, the swinging of your arms. Feel the contact of your foot as it touches the ground and the sensation as it lifts off again.
- Notice Your Surroundings: As you walk, also take in the sights, sounds, and smells around you.
- Return Your Focus: Your mind will likely wander. Each time it does, bring your focus back to the sensation of walking.
- Walking and Breathing: Try to become aware of the synchronization of your pace and your breath.
Walking meditation is a great way to incorporate mindfulness into everyday life and can be particularly helpful for those who find seated meditation challenging. It can help cultivate mindfulness, calmness, reduce stress, and increase an overall sense of well-being.