Key learning points:

Walking meditation helps us to be less distracted by thoughts and allows us to enjoy our
walk more

We focus on our stride in a walking meditation, just as we focus on our breath in a sitting
meditation

We can practice walking meditation in a city, in a park, even at home

Wandering on autopilot

Walking is such a habit for many of us that we tend to do it on autopilot. The moment we
step out the door, our minds also tend to wander - entangled in remembering, standing still,
planning, brooding or analyzing.

Every time that happens, we move away from the present moment away from the
opportunity to connect with nature and our environment. We forget to appreciate the simple
pleasure of walking.

Meditating while walking is a way to let the mind walk with us and bring a relaxed focus to
this daily activity. It's amazing how different we feel when we pay attention to what's going
on around us instead of what's spinning in our heads.

Do it step by step

Although it's called a walking meditation, that doesn't mean we're walking around like
zombies with our eyes closed. Instead, we walk mindfully using a meditative technique,
eyes wide open, at a pace that suits us, and our attention to the environment in which we
find ourselves.

It is common for people to first do a sitting meditation in a private space and then
immediately go for a walk - with the dog, a partner or alone - to bring that meditative state
with them, which is a great way to integrate mindfulness into any walk. .

In essence, walking becomes a tool to familiarize us with the present moment, and we do
this by redirecting the mind. Instead of our focus object being the breath, as we do in sitting
meditation, our focus becomes the rhythm of our walking.

A walking exercise

There are several approaches to walking meditation, most of which depend on your
location. For example, a walk in a park is different from a quick walk through the city. But
this meditative walk - perfectly suited to those with busy lives - can be done anywhere and at
any pace. Simply follow each cue for about 30-60 seconds:
body control

When you start walking, notice how the body feels. Heavy or light, stiff or relaxed? Take a
few seconds to become aware of your posture and the way you carry yourself.

to observe

Without trying to change the way you walk, you simply observe the way you walk. Bring
your attention to it. This can sometimes make you feel self-conscious, but that feeling
usually passes.

Switch

Tune in to what is happening around you - passing cars, other people, shop windows, trees,
the movement and stillness of things, or other sights that come into your field of
consciousness. However, you are not thinking about any of these things; you just
acknowledge what you see.

Notice sounds

Pay attention to the sounds that come in. What can you hear? Again, try to realize some
sound, but don't dwell on it.

Familiar scents

Now turn your attention to any odors, whether pleasant or unpleasant. Notice how the mind
usually wants to make a story out of every scent and how it can remind you of somewhere,
something or someone.

Physical sensations

Then make it a point to notice physical sensations, from how the weather makes you feel to
how it feels when the sole of your foot hits the ground. You still need not think about all
these observations. Just notice, acknowledge and let go.

Movement

After a minute or two, think about the feeling of movement in the body: how the arms hang
or swing at your sides or how the weight steadily shifts from right to left. Observe your
stride, your pace and the rhythm you have become accustomed to.

Focus on your rhythm

Use that rhythm—the soles of your feet touching the ground—as your base of
consciousness, a place to mentally return to when your mind wanders. Repeat this as you
walk, step by step, block by block, or mile by mile.
These steps are guidelines, not rules, so adapt them to your walk wherever you go or
however long it takes. For example, for a walk that takes 10 minutes, you could use street
by street. At the beginning of each block, remind yourself of your intention to walk,
distraction free, until you reach the next side street or intersection. Once you realize your
mind has wandered, gently bring your attention back to the feel of the soles of your feet.

Walking in the city

Distractions are everywhere in the hustle and bustle of any city, not just from the pace of
life, but from everything from the sights to the smells. But that doesn't mean we can't be
present and pay attention to what's going on around us. The mind is probably more
stimulated in a city, so there's even more reason to anchor the mind in the rhythm of your
walk.

Watch your gait: are you rushing with a hundred things on your mind? Or are you
daydreaming? The more you notice these things - your gait, any sensations, how you move
- the more you step into your body. The more you are in your body, the more awareness you
can bring to the world around you.

Walking in the nature

There may be nothing more refreshing than getting outside and taking a walk in nature,
connecting with all its sights, sounds and smells. By checking in with yourself and the
landscape, an ordinary walk can become a direct experience and appreciation of life. The
stillness of a natural landscape — a park, river, forest, or mountain trail — means the only
real distraction is the mind itself (or any devices you bring along).

Become aware of your posture and any sensations in the body while maintaining a steady,
comfortable rhythm, walking naturally and breathing normally. Use the rhythm of the walk -
left foot, right foot, left foot, right foot - as the point of soft focus. By doing this, you bring the
mind to a place of rest where it can fully participate in the environment and the present
moment.

Walking in your house

Sometimes it is not possible to take a long walk due to poor health or bad weather. But that
doesn't stop you from doing a walking meditation indoors. It's just a matter of using the
interior space to your advantage. You can walk the length of a room or hallway as long as
you have enough room to walk 10 to 20 steps freely in a straight line.

Mark the start and end point and simply walk back and forth between the two, taking slow,
deliberate steps, noting how the body feels, noticing the movement, and drawing your
attention to the rhythm of the walk whenever the mind wanders.