Walking meditation, also known as mindful walking, is an active practise that requires one to be consciously aware and moving in the environment as opposed to sitting down with the eyes closed. The practise helps in developing awareness of the senses, inducing mental and emotional relaxation, calmness, concentration and being in the present.
Become aware of every step with the rhythm of the breath. While walking, there should not be any strain of force involved. Allow your eyes to focus softly ahead, taking in as much of the periphery as is comfortable. Try to maintain a soft body and breathing awareness as you move naturally and easily.
When your attention drifts away from the sensations of walking and breathing, take note of these thoughts, moods, or emotions without judgement and gently guide your awareness back to the present moment- back to walking.
How to practise walking meditation:
• Walk at a natural pace and not in a rush. Place your hands wherever comfortable, behind your back, or at your sides.
• If you find it useful, you can count the steps with awareness. With each step pay attention to the lifting and falling of your foot. Notice movement in your legs and the rest of your body. Notice any shifting of your body from side to side. Whatever else captures your attention, come back to the sensation of walking.
• Your mind will wander, so without frustration, guide it back again as many times as you need.
• Now for a few minutes, expand your attention to sounds without labelling or naming them. Don’t get caught up in whether you find them pleasant or unpleasant.
• After this, shift your awareness to your sense of smell. Once again, do not identify the scents as pleasant or unpleasant.
• Shift your awareness to your vision and surroundings: colours and objects, obstacles, or anything else that draws your attention
• Keep this open awareness of everything around you, wherever you walk. You have nothing to do, nothing to fix, nothing to change at this moment. You are fully aware, and walking.
• Try to expand the awareness to the observation of thoughts. Witness them without getting involved.
• In the last moments of your meditation, bring your awareness back to the physical sensations of walking, wherever else your mind has found itself through the practise. Notice your feet again touching the ground. Notice the movement in your body with each step.
When you’re ready to end your walking meditation, stand still for a moment once again. Pause, and choose a moment to end the practise. As you finish, consider how you might bring the awareness you’ve just experienced into the rest of your day.