I practiced walking meditation a lot during my meditation retreat last winter. And in those five days, some of my most clear-eyed and big-hearted moments were during walking meditation.
Walking meditation can be easier than seated meditation. Movement can help the mind to get unstuck from whatever it’s fixating on. And while I don’t think it’s a replacement for seated meditation, it is a wonderful supplement. Any time spend in the body, and therefore in the present moment, is time well spent.
How to Practice Walking Meditation:
-Find a quiet path indoors or outdoors. You don’t need that much space. When you reach the end of the path simply turn around, mindfully.
-Bare feet is best.
-Walk slowly. Experiment with your speed. There is a pace that’s too slow and there are many paces that are too fast. Cast the eyes downward.
-Direct your attention to your feet and legs. Can you feel as one leg bears the weight and then the shift of weight to the other as you move? What does the pressure of the earth feel like beneath your feet? I find if I pay attention when I walk there’s an almost hypnotizing rhythm in my hips, a kind of rocking motion.
-When your mind wanders, bring your attention back to your body, back to the experience of your movement.