A Daily Mindful Walking Practice

Article by By Mark Bertin

Before you begin your meditation, find a quiet space to walk. It could be outdoors, or in a hallway, or even a large room, walking back and forth.

Walking meditation can be a formal practice, like watching the breath. Or it can be informal, bringing awareness to this everyday activity, whenever you need to travel from point A to point B. Walking meditation gives us an opportunity to gather our awareness which so often becomes distracted or even stuck when the mind is left to its own devices. Whether moving between floors of a building, on a city street, or in the woods, it is an opportunity to guide ourselves out of the distracted autopilot we live in throughout so much of our day.

Paying attention in this way, we stay safe by remaining fully aware of whatever is around. On any walk, hike, run, or other physical activity, without effort we may mentally check out—or we can practice awareness instead.

How to Do It
As you begin, walk at a natural pace. Place your hands wherever comfortable: on your belly, behind your back, or at your sides.

If you find it useful, you can count steps up to 10, and then start back at one again. If you’re in a small space, as you reach ten, pause, and with intention, choose a moment to turn around.
With each step, pay attention to the lifting and falling of your foot. Notice movement in your legs and the rest…..Read More https://www.mindful.org/daily-mindful-walking-practice/