Walking Meditation

A Springtime Practice for Your Mind, Body & Soul

“Walk so that your footprints bear only the marks of peaceful joy and complete freedom. To do this you have to learn to let go. Let go of your sorrows, let go of your worries. That is the secret of walking meditation.” ~ Nhat Hanh

As the earth awakens from its hibernation and the sun shines down it’s the perfect time to take your meditation practice outdoors.

If you are new at meditation or challenged to sit still this walking practice can be a great place to start. You can read through this simple practice and then head out for your walk or you can listen to the guided meditation as you head outdoors. Let’s begin!

How To Do a Walking Meditation

I invite you to start your walking meditation by standing up. Take a moment to stand still in one place, in a spot where you are safe.

Close your eyes and take a deep breath in and exhale. Repeat. With your eyes closed

Become curious about how you are feeling in this moment. Do you feel anxious, frazzled, or joyful in this moment or something else? Just become aware without judging or criticizing.

Now let your breath go and allow it to fall into a natural rhythm as you begin to walk. Walk at a slightly slower than normal pace. This intent isn’t to power walk for fitness. A walking meditation will bring your attention into the present moment to calm your mind, and help you reconnect to the peace within.

With each step become aware of the heel to toe rhythm as your foot makes contact with the path. Let your mind follow the rhythm of your steps. Left foot..right foot…left foot. Right.

Your mind will wander.

That’s normal. When it does, notice what thoughts repeat in your mind. Often the thoughts that won’t leave us alone are our own intuition pointing us to the places and people in our lives that need our attention or love. So be curious at what has bubbled up but don’t follow the stories around your thoughts. Let them go.

Bring your attention gently back to your steps. Left foot, right foot, left.

As you continue to walk bring your attention to your surroundings. Can you use your senses to notice the environment? Take a deep breath in.

Can you smell the spring sweetness in the air? Do you hear any unusual sounds? Can you try to taste the air? Can you feel the support of the earth with each step?

Continue walking knowing with each step you are connecting to your own soul.

When you reach the end of your walking meditation take a moment to stand still again. Close your eyes and repeat some deep breaths. Now inquire to how you are feeling. Do you notice a shift from when you started? Do you feel more relaxed, invigorated, or content? Smile knowing you have a place of peace with you that is always accessible.

You may want to end your walk with a little prayer of thanks for this special time to center and reconnect with yourself.

Give this a try and let me know how it goes!

With love + light,