Walking meditation is a simple and universal practice for developing calm, connectedness, and 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.
Walking meditation can be very enjoyable. We walk slowly, alone or with friends, if possible in some beautiful place. Walking meditation is really to enjoy the walking – walking not in order to arrive but just to walk. The purpose is to be in the present moment and enjoy each step you make.
To practice mindful walking, you don’t need any special equipment — just comfortable clothes that won’t distract your attention from your body’s movements. Start by standing still for a moment before setting off — this helps ground your attention in the here-and-now before introducing movement into your awareness.
Then begin moving at an unhurried pace: one foot lifts up; it swings through the air; it comes down heel first; then the weight shifts onto this foot as the other foot lifts off from behind it… And so on… There’s no need for big strides or fast speeds — indeed slower can often mean more mindful when starting out with this practice.
As we walk mindfully we become aware of our connection with Earth. We are grounded while also being fully present within ourselves and within our environment simultaneously. This process of grounding provides us with an immediate connection between our inner world – thoughts and feelings – with that of our outer world – nature around us.
The beauty of free walking meditation lies in its simplicity and directness – there are no complicated techniques involved nor any special knowledge required – only a willingness to engage fully in each moment as it arises during your walk.
Over time, this practice will help increase your capacity for mindfulness during everyday activities. You’ll start to notice more details in your environment, become more aware of your body’s movements and sensations, and develop a greater sense of presence.
Walking meditation is a wonderful way to transform something that most of us do every day into a profound and enriching mindfulness practice. It helps us feel alive in our bodies and connected to the world around us, cultivating an awareness that can bring insight and joy into our lives. So next time you’re out for a walk, why not try walking mindfully? You might be surprised at how it changes your experience.
