One of the most useful and grounding ways of attending to our body is the practice of walking meditation. Walking meditation is a simple and universal practice for developing calm, connectedness, and embodied awareness. It can be practiced regularly, before or after sitting meditation or any time on its own, such as after a busy day at work or on a lazy Sunday morning. The art of walking meditation is to learn to be aware as you walk, to use the natural movement of walking to cultivate mindfulness and wakeful presence.
To practice, select a quiet place where you can walk comfortably back and forth, indoors or out, about ten to thirty paces in length. Begin by standing at one end of this “walking path,” with your feet firmly planted on the ground. Let your hands rest easily, wherever they are comfortable. Open your senses to see and feel the whole surroundings. After a minute, bring your attention back to focus on the body. Center yourself, and feel how your body is standing on the earth. Feel the pressure on the bottoms of your feet and the other natural sensations of standing. Let yourself be present and alert.
Begin to walk a bit more slowly than usual. Let yourself walk with a sense of ease and dignity. Relax and let your walking be easy and natural. Pay attention to your body. With each step feel the sensations of lifting your foot and leg off of the earth. Then mindfully place your foot back down. Feel each step mindfully as you walk. When you reach the end of your path, pause for a moment. Center yourself, carefully turn around, pause again so that you can be aware of the first step as you walk back. You can experiment with the speed, walking at whatever pace keeps you most present.
Continue to walk back and forth for ten or twenty minutes or longer. Your attention may wander away many times. As soon as you notice this, acknowledge where it went softly: “wandering,” “thinking,” “hearing,” “planning.” Then return to feel the next step. Like training a puppy, you will need to come back a thousand times. Whether you have been away for one second or for ten minutes, no matter. Simply acknowledge where you have been and then come back to being alive here and now with the next step you take.
Use the walking meditation to calm and collect yourself and to live more wakefully in your body. Practice at home first. You can then extend your mindful walking in an informal way when you go shopping, whenever you walk down the street or walk to or from your car. You can learn to enjoy walking for its own sake instead of the usual planning and thinking and, in this simple way, begin to be truly present, to bring your body, heart and mind together as your move through your life.
This meditation is taken from the book, “The Wise Heart“