Most people think of meditation as something you have to sit perfectly still to do. But walking meditation requires, well, walking.

Your body’s movement is the focus of your total concentration during walking meditation. The purpose is to build your mindfulness muscle as you pay attention to the sensations of your body in action.

It’s best to do walking meditations outside, but if all you have is a living room, that will work too. Like sitting meditation, walking meditation is simple, but not necessarily easy. Although most people find walking meditation easier because there’s something specific to focus your mind on, you’ll still find your thoughts wandering if you are new to meditation.

How to do Walking Meditation

1. Pleasing Please

Find a place and a time when you won’t be disturbed or interrupted. Some place that’s pleasing to you, like a beach, garden or beautiful indoor space is best.

2. Stand Tall

Stand straight and relaxed. It’s best to be barefoot if you can. Take a few deep breaths relax your body, and to calm and focus your mind.

3.The First Step

With your eyes always open, begin to walk very slowly, a single step at a time.

4. Mindfulness

Bring all of your attention to the sensations in your body as you move. Observe the feeling of your weight shifting to one side. Notice how it feels to lift one foot off the ground. Sense the rotation movement in your hip as your leg moves forward. Feel the way the bottom of your foot meets the floor.

5. No Judgement

Notice the sensations without judging. Is the ground warm or cold, smooth, rough, powdery? Just notice.

6. Return to the Movement

Keep breathing smoothly and when your mind wanders, gently bring it back to intense focus on the movement in your body.

Continue for 5-20 minutes or until you feel a stillness and tranquility of mind.

Remember that as with all meditation practices, it takes time to be able to maintain a state of mindfulness for long periods. So when you begin, you may want to aim for only five minutes, then build up to 20 or more over the course of a few weeks.

If you have experience with a Walking Meditation, we want to hear from you! And if you’ve never tried it, please do and leave a comment here to let us know how it goes!

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  • Avatar Donna Schnirl says:

    Am I part of the 99%?  YOU BET I AM.  Since my husband passed away in 2010 my income has been drastically reduced and this year I have to file my income tax classified as SINGLE.  Not by choice, but because that’s how I am defined by government.  There is no Retired Widow/Widower classification which I think should apply to all of us who had spouses who have passed.  Also, my 54 yr. old daughter who has been unemployed since January 2010 no longer receives unemployment benefits and I am paying her $570/mo. to take care of me (73 year old widow who has lost both legs and is confined to a wheelchair) and help her pay her bills and she is living with me in my home rent free-utilities free and you want to cut my social security benefits and medicare benefits?  What a bunch of greedy bastards you rich Republicans are.  You brag about not having the same insurance the rest of us have.  You saw to it that you got the best you could for yourselves.  I’d like to see you try to survive on what the 99% of us have to survive on.  There will be a demonstration in Las Vegas 10-6-11 and I would love to be there WITH A CAMERA and just you try and arrest me and my daughter .  I hope we make the FRONT PAGE of the newspaper and get TV coverage.  ( Also the fact that you are not even considered for a job if you are unemployed is utterly dis-
    criminatory.  Employers should be prosecuted for their discriminatory practices.)

    Donna Schnirl
    American Citizen in Las Vegas, NV (who has the dubious honor of being the State with the highest percent  of unemployed in the nation.)

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