Finding time to meditate can be a challenge. We’re all so busy that having one more thing to squeeze in can be daunting. One practice that can help is walking meditation. If you weren’t aware, meditation can be done sitting, lying down, standing or walking. Walking meditation is a powerful skill that can also be a nice change of pace for those who have a regular meditation practice. Added bonus – it gets us to move the body and add gentle exercise to our day.

Walking meditation can be done anytime. At the beginning or end of the day, or even as a break in the middle. Especially if you need to clear your mind, walking meditation is a great way to do so. Find a quiet route to wander. We spend too much time rushing from place to place. Decide your walk will be a meditation – a slow walk. There is no destination, just a stroll. It’s usually best to use a path that is familiar to you so you don’t have to think too much about where you are and have no risk of getting lost.

HOW TO DO A WALKING MEDITATION

Start by taking small, slow steps that align with your breath. As you inhale, step forward with one foot, and as you exhale place the other foot. See how slow you can make your breathing and your steps. Consider how the foot hits the ground – heel rolls through the toe. Feel each part of the foot as it plants on the ground.
Be conscious about where you are placing your gaze while you walk. You can keep the eyes focused on a point right in front of you, or down towards the ground to avoid distractions. It’s a little easier to keep focused when the eyes are looking down – just be sure to look a few steps ahead so you have an awareness of where you are heading and what’s in front of you. As in seated meditation, the mind will wander. When it does, bring it back to your point of focus.
It’s that simple!
You can do this solo or walk with a friend as long as you agree that at least a part of the walk will be spent in silence. You could dedicate a part of a longer walk to mindful walking and spend the rest of it walking as normal. Habit stacking is a great way to make new habits stick. Adding a new thing onto something you do all the time is the key. In this case, If you have some walking to do already – if you have to walk between buildings during the workday, walk out to get your lunch, or walk to use public transportation, you could make that trip a walking meditation. Walking meditation is a wonderful way to incorporate mindfulness into your busy day.