At its simplest, a walking meditation involves little more than actually walking somewhere. Of course, there are small nuances and differences that turn a regular stroll into something more powerful - we'll take a look at them here.
There are four main parts to a walking meditation:
1. Be aware of your breathing
We tend to take breathing for granted and, unless you're out of breath for some reason, there's a good chance that your breathing is as close to automatic as things get for us. Focus on your breathing. Notice the feeling of the air as it travels through your nostrils on its journey to your lungs. Notice it all the way down and check out how it feels to fill your lungs with fresh air. Then do the same in reverse as the used air leaves your system. Maybe imagine all your stresses flowing out with the expelled air.
2. Be aware of your surroundings
Too often, we walk around on autopilot. Instead, become more aware of the things around you. Notice the smells and colors and sounds. You'll be surprised at just how many things you encounter that you've passed on a daily basis yet never actually noticed before.
3. Be conscious of your body
Again, walking is something most of us are lucky enough to be able to take for granted. Turn your focus to the processes going on in your body as you walk. See how your arms swing. Feel your feet touching the ground with every step. Notice how your shoes or other footwear interact with your feet. Maybe even wiggle your toes occasionally and notice how this affects other things. Feel the breeze as it wafts across your head and body. We take all these kind of things for granted normally, so have fun as you explore them, maybe for the first time since you were a young child.
4. Reflect on your meditation
Let your thoughts flow through your mind. Allow some of them to catch the breeze and simply float away - this is a great way to deal with stress and other things that crop up in our busy daily lives. Maybe expand on some of the thoughts that manifest as you meditate. Turn your focus to some of the thoughts that would otherwise only pay you a fleeting visit. Have fun with this exploration process and allow it, in turn, to have fun with you. After all, meditation doesn't have to be 100% serious!
