Walking Meditation

You already know the benefits of taking daily walks in nature, especially during these turbulant times. How about adding a 5-minute walking meditation to your daily walks?

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If you’re already taking daily walks, walking meditations are an easy add-on. I was first introduced to walking mediations at the Kripalu Center for Yoga & Health. The retreat center has a beautiful outdoor labyrinth where a circular pathway eventually leads you to the center.

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You don't need a labyrinth to enjoy the benefits of a walking meditation. You can select any nearby walking path that you can trace back and forth. You can also follow a long path in a park or in the woods. And if the weather is really awful, you could also do your walking meditation inside your home by walking in clockwise circles. I practice my 5 minute walking meditations on my daily walks along the Charles River in Boston.

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For a walking meditation, slow down the pace of your walking significantly. Focus your attention on the action of walking. There is the lifting of the foot, moving the foot forward, then placing it down heel first, and feeling the weight shifting. Then there is the lifting of the other foot. Lifting, moving, placing, and shifting. Also pay attention to your surroundings. The chirping of the birds, the coolness of the air, or the feeling of the wind on your face. Observe what is happening right now. Try not to analyze or think about anything, only to observe your surroundings.

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You will likely get distracted while meditating. The sound of people walking by can turn into thoughts about how life has changed during COVID-19, which can lead to thoughts about how much you miss traveling, which can spiral on and on. These distractions are normal. Whenever you have these distractions, simply notice them, take a deep breath, and refocus.

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At the end of your walking meditation, take a moment to notice how you feel. Might you feel more present? Maybe you can carry that feeling of being in the present into the rest of your day.

Best,

Christine

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