Walking meditation is a simple and very enjoyable activity that involves you being mindful.

In fact, it is just what it says – walking and meditating –  but that does not mean you are walking around with your eyes closed!

It means you are purposefully concentrating on your present experience of walking rather than what you have just done or are planning on doing.

Why do a walking meditation?

Practicing walking in such a conscious way brings about awareness and mindfulness;

It can also be thought of as a Zen activity that allows you to relax and enjoy your walk.

By practicing this walking meditation in conjunction with mindfulness, it allows you to achieve a greater awareness.

Walking meditation affords you the opportunity to become more content and have a feeling of being fulfilled.

While practicing the walking meditation you can let go of any feelings of having to reach outside yourself, for material things for example.

As you practice this type of mindfulness meditation over a longer period, you will begin to feel content in this moment and the desire to go outside of yourself slowly diminishes.

What are the benefits of a walking meditation?

• Not only does walking burn calories and help you get fit,
• Meditating while walking can improve your health by relieving symptoms of illness, reduce high blood pressure and relieve stress and improve your mood.

When and where can you do a walking meditation?

The walking meditation can be practiced anytime and anywhere.

However, here are some tips to make the most of your walking meditation experience:

• Start out practicing walking meditation for about 10 to 20 minutes
• Choose a time of day that works best for you.
• Try walking meditation in a quiet setting first, such as a park or walking trail, and avoid high traffic or populated areas.
• You can practice walking meditations anywhere, and you can focus inward, but be sure to stay alert and be safe.

How to do a Walking Meditation

1. Find a space where you can walk around for a few steps uninterrupted.  You will be walking back and forth in a straight line for a few paces so you do not need much space.  You are going to be walking without a destination, so your only focus of walking is on the process itself.

2. Start walking slowly and bring your attention to your feet.

• Concentrate on each foot as you place it slowly on the ground.
• Take small steps.
• Every time your mind wanders off, bring it back to your feet.

2. As you are walking focus on the Six Sensations which are all the components of taking a step:

• dropping,
• touching,
• pushing,
• lifting,
• raising
• and pressing.

Concentrate on each of these as it relates to the steps you are taking with your feet.

3.  Breathe in as you lift each foot up and breathe out as you place each foot down.  Breathe slowly and experiment with walking in time with your breath.

4. Focus on the what are known as the Four Foundations:

• Physical sensations: how does each part of your body feel, starting with your feet,
• Feelings: your initial reaction to a sensation,
• Mental and emotional states: your state of mind, and
• Objects of consciousness: random thoughts categorised into negative emotions and positive emotions.

Finally, just as with any other mindfulness exercise, it is good to journal about your walking meditation so that you can reflect on what your experience.

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