How to Practice Walking Meditation
Walking meditation is a simple practice for developing calm, connectedness, and embodied awareness. It can be practiced before or after sitting meditation or any time on its own! 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.
Find an unobstructed space where you can walk about 10 – 30 paces in length. If possible, do this barefoot as it brings greater awareness to what is happening in the body when you are walking.
Bring your awareness down to your feet. Notice the different sensations you feel here. Shift the weight from one foot to the other.
Now begin to shift weight from your left leg into your right leg.Lift your head to look directly ahead and lift your chest. Either hold yourhands loosely to the side or clasp them behind your back.
Now begin to walk. As you move from one leg to the other, notice the shift in weight.
As the weight shifts forward, notice how the heel of your right leg begins to lift. Bring the right leg forward and repeat with the same awareness on the other leg. When you reach the end of the path, come to a stop and take a full, conscious breath. Now turn around and walk back following the same practice.
To begin with, practice walking meditation for 5 mins and gradually increase the duration.