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Walking Meditation

Lush Hills

In the hustle and bustle of modern life, finding stillness is often a challenge. While seated meditation is a widely recognized technique to foster mindfulness and well-being, there are alternative forms that may suit different lifestyles and preferences.


One such method is walking meditation—a practice that melds the physical act of walking with the conscious awareness of the present moment.


Morning, often symbolizing a fresh start and new beginnings, can be an ideal time to incorporate walking meditation into your daily routine. By practicing it as you start your day, you set a peaceful and mindful tone that can have a ripple effect on the rest of your day's activities. Plus, it is a way to jump-start your body, tuning your senses and internal systems for the tasks that lie ahead.

How to Prepare for Your Walking Meditation


Find a quiet space where you can walk without disturbance. This could be a secluded path, a quiet street, or even a spacious room in your house. The goal is to have a setting that allows you to focus on the experience without distractions.


Wear Comfortable Clothing: Dress in clothes that allow you to move freely. Footwear should be comfortable but offer good support.


Set an Intention: Before you begin, set an intention for your walk. This could be as simple as aiming to be fully present during the practice.

  1. Start with Stillness: Begin by standing in a relaxed but upright posture. Close your eyes briefly, taking deep breaths to center yourself.

  2. Begin Walking Slowly: Open your eyes and start walking at a slower pace than usual. Make each step deliberate, feeling your heel make contact with the ground, rolling through the foot and lifting off with your toes.

  3. Coordinate with Breath: Some people find it helpful to coordinate their steps with their breath. For example, take a step with each inhale and another with each exhale.

  4. Hand Movements: Keep your hands relaxed, either at your sides, clasped in front of you, or behind you. The key is to maintain a posture that helps you focus but also feels natural.

  5. Eyes: Keep your eyes open, with your gaze directed a few feet in front of you. The gaze should be soft and unfocused.

  6. Silent Mantras: Optionally, you can use a silent mantra or affirmation with each step. For example, with each step, you could mentally say, "Here" with the left foot and "Now" with the right foot.

  7. Time or Distance: It's completely up to you! Just 15 to 30 minutes is a great start. 

Closing the Practice

  1. Come to a Stop: Slowly come to a stop and stand still for a moment. Close your eyes if you wish.

  2. Reflect: Take a few moments to acknowledge the experience. Notice how your body feels, as well as the state of your mind.

  3. Deep Breaths: Take three deep breaths, inhaling through the nose and exhaling through the mouth.

  4. Gratitude: Open your eyes and express a small gesture of gratitude, perhaps by placing your hands over your heart or simply saying thank you.


Would You Prefer Some Guidance? 

Take your phone with you and some headphones/ear buds or just listen on your device.

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