It is common to associate meditation with stillness however walking meditation is a form of meditation that encompasses motion. Our objective is very similar to the Body Scan or Sitting Meditation in that we aim to be mindfully present. We decide on an anchor for our attention, such as the bottoms of the feet, a sense of the body in motion, awareness of the breath or consciously noting, “lifting” or “placing” with each step. When the mind wanders, we acknowledge that we became distracted, and simply bring attention back to our chosen anchor. It is helpful to choose a short path and to walk as slowly as is comfortable. If your mind is very distracted, it can be helpful to pause for a few moments to reconnect with yourself at any time.
How to practice walking meditation?
1. Decide on an anchor for your attention, be it the bottoms of your feet, the breath, or
movement sensations (i.e., shifting weight, lifting, placing…)
2. When you find the mind has wandered, acknowledge the distraction and come back to the attention anchor.
3. Suggestion: choose a short path with a selected beginning and end point.
4. Walk at a pace that feels comfortable to you. Being off balance might signify you are walking more slowly than necessary. Walking fast might make it harder to notice a simple anchor.
5. Notice your five senses.