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Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the meditative experience into our activity.
Notice how the soles of your feet feel — the contact they make with your socks or shoes, the textures of the fabrics touching them, the way they feel as they bear the weight of your body and the sensations in them as your walk along.
You can scan your body randomly, moving your awareness from place to pace in your body, or you can systematically scan your whole body going from the soles of your feet to the top of your head noticing the sensations of walking.
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Probably, this goes without saying, but the main difference between walking meditation and still meditation is you’re not sitting still during walking meditation. After your meditation walk, don’t immediately hop in your car or get started on dinner. Last updated: 2 Oct 2013Views expressed are those solely of the writer and have not been reviewed. At the beginning of my walk I am focused on putting the leash on the dog, making sure I have plenty of dog biscuits, finding my keys, gloves, scarf, etc.
As I start walking I can feel myself settle in to what I consider to be meditative walking. I have tried yoga many times over the years and though I have enjoyed it I never stuck with it for long. I think like most of us, I am much more aware of my body when I am moving than when I am sitting. If my day gets particularly stressful and that nasty jumble of disconnected and often negative thoughts reappear just taking a few deep breaths and a short walk around the office or outside relaxes me and clears my head.

When you meditate, you clear away the information overload that builds up every day and contributes to your stress. The site goes on to identify the relationship between meditation and illness pointing out that meditation may also be useful if you have a medical condition, especially one that may be worsened by stress. This is a meditation practice to try outdoors, and a way to make the most of our beautiful Pembrokeshire scenery, whilst also calming and centring yourself. Try to practice this walking meditation when you aren’t in a rush or have nowhere important to get to (difficult I know in hectic times!), however if this is not possible you could leave extra early on your walk to work, maybe take a more scenic route and use the extra time to check in with yourself and relax before you start the day.
Obviously unlike other forms of meditation you will have to keep your eyes open and remain aware of your surroundings (or you might end up in a hedge!) and the sights and sounds all around you, but not distracted by them.
Set aside at least twenty minutes for your walking meditation, and choose somewhere fairly level without many obstacles.
Before you begin, take a minute to stand still, focus on your breathing and empty your mind. As you walk, concentrate on relaxing every part of your body in turn, starting from the feet and slowly working all the way up to the top of your head. Really pay attention to how each part moves and feels with every step, and try to release and tension you feel there.
Don’t worry if your mind wanders, when you notice this happen just try to bring your awareness back to your body and your footsteps. Walk slowly and calmly, breathe deeply and enjoy being at peace with yourself and your surroundings.
Have tried this myself before and thought it would be impossible but it really wasn’t!!!! The body loves movement, and will reward you with pleasure if you pay attention to how it feels! If the mind starts getting caught up in thoughts, easily bring your attention back to the experience of walking.
Feel the entire foot, being aware of how it moves as the heel is placed on the ground, and then the movement rolls to the ball of the foot and toes. The most important thing is to keep you awareness on the sensations in your body, easily bringing it back when your mind has wandered. Maybe there’s a specific issue in your life you want to meditate on and you feel moving rather than sitting still will help. Wear comfortable walking shoes (or, for you beach bunnies, make sure the sand’s nice and soft!) and wear clothes cool or warm enough for the current temperatures. The goal was to shut out as much environmental elements as safely possible and pay attention to our breath.
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Might have been helped by the lovely surroundings of Picton Castle – maybe another post? So much of the time we are caught up in our mental worlds — thinking of the past or future, planning, imagining… Paying attention to the body as you walk will help you to enjoy simply being alive. We recommend setting aside at least 20 minutes for your walking meditation, and not trying to combine it with anything else like going on errands or walking briskly for exercise.
Intentionally step heel to toe, one foot at a time, paying attention to how the dirt, pavement, or gravel feels under your soles. You can be just as mindful in a park full of boisterous toddlers as you can on a quiet mountain path. Or, have you already put a few meditation walk notches in your belt and have your own experiences to share with us? Let this be a walk just for meditation so that you can sink into the experience with your undivided attention!
It is natural to find your attention drawn to the sights around you as you walk, but keep bringing your attention to what is going on internally. The entire body is involved in the act of walking — from alternation of the left and right foot to the swinging of your arms and hips.
Allow your awareness to move up through every part of the body, noticing the sensations as you walk. The simple experience of alternating steps with the left and right foot naturally helps create a meditative state. Gradually scan all parts of your body as you bring your attention to the ankles, skins, calves, knees, thighs, hips, pelvis, back, chest, shoulders, arms, neck, head. Start out knowing where you’re headed and then focus on being mindful of that course. Do the same for any distracting environmental noises (beyond those senses of which you’re striving to be mindful). Then allow the breath to return to normal and notice it going on its own for a little while. Now bring your awareness to your body, noticing how your body feels as you are standing, and becoming aware of all the sensations going on in your body.

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