A walking meditation is exactly how it sounds - meditating while walking. As we walk, we focus our mind on the movement and sensations of the body. 

As Yongey Mingyur Rinpoche shares, walking meditation is the mind and body coming together. When we practice walking meditation, we bring awareness into the body. 

5 Things to Know for Your Walking Meditation

1) Where to Walk

An ideal place to do a walking meditation is in an open area with no one for you to walk into, or need to pay attention to. While not necessary, an open space to yourself can make it easier to focus on the meditation. An open grassy area, a sidewalk, a path in the forest.

2) Breathing and Pace

Walking meditation does not require you to walk fast or slow. You may walk naturally, noticing how many steps you take during your inhale and how many steps you take during your exhale. Walking uphill or downhill may change the number of breaths per step. That's okay. the most important thing is to follow the needs of the lungs.

Another way to practice is to enjoy a slightly slower walk, coordinating each step with each breath. 

3) Focus on the Feet

Focus your attention on the contact of your feet with the ground. Be aware of the movement of your body, the feet walking, right then left. 

4) Notice How the Body Feels

What sensations does your body feel? How does the ground feel when the feet touch it? How does the air or wind feel on the skin? Warm, cool? What other sensations do you feel?

5) Smile

Thich Nhat Hanh encouraged everyone to smile while doing a walking meditation. 

Why Practice Walking Meditation

Connection to the Present Moment. Our attention in a walking meditation is on the feet moving, feeling the body and connecting to our breath. When we do these things, we practice on being in the present moment. Just like during a seated meditation, when the mind wanders we bring it back to the present moment. In a walking meditation, we can bring the focus back to the feet making contact with the ground.

Connection between Body + Mind. A walking meditation creates a connection between our body and mind. Our mind practices being in tune with the body, to be with each step.

Connection to the Earth. A walking meditation can also invite us to become more connected to the earth. By taking time to feel our feet connect with the earth, we may also begin to notice the wonderful qualities of the earth; generating positive feelings of joy and happiness.

Sharing a Walking Meditation – poem by Thich Nhat Hanh.

Photo Credit:  Jeffrey Grospe