Walking Meditation Made Easy

Walking Meditation

Often I think why There are many forms of walking meditation. In this post I’ll introduce you to an age-old technique that’s as easy as it’s effective. I recommend that you start indoors where there are fewer distractions, however once you got some experience you can practice outdoors too.

It’s easier to do walking meditation in nature than in a noisy city. So, whenever you practice outdoors do it in a peaceful park or in a forest if possible.

Now, find a suitable place in your home where you can pace back and forth. The stretch should be at least 2-3 yards long but it’s even better if it’s 5-10.

This particular technique focuses on sensations in the souls of your feet. So, it’s easier to practice barefoot or in thin socks.

Now, stand at the beginning of your meditation path and bring your attention to the soles of your feet. Feel the weight of your body pressing against the floor. Is the floor hot or cold? Hard or soft? Smooth or rough? Rest your attention round the soles of your feet. Don’t try too hard – relax and let your awareness flow naturally.

By walking slowly we give ourselves more time to become aware of the sensations, however with experience you can walk at any pace. The speed itself is of little or no importance. Likewise, it’s not important whether your steps are long or short – let it flow naturally. What really matters here is being aware of the sensations in the soles of your feet.

For obvious reasons we must keep our eyes open during walking meditation. Not to worry, with experience you’ll get used to meditating with the eyes open. Look straight ahead or on the floor a few yards in front of you. Don’t look at your feet.

Start walking and pay attention to any sensation that arises in your feet.When you reach the end of the stretch stand still for a brief moment and become aware of the weight of your body pressing against the floor. Then, turn round and stand still for another brief moment before starting to walk again. Pay attention to the sensations even while turning around. Glue your awareness gently to your feet throughout the meditation.

Just like in sitting meditation, it’s normal that the mind wanders off from time to time. Whenever you notice that you’re caught up in thinking, gently bring your attention back to the sensations of your feet. But don’t be hard on yourself – it’s better to be forgiving. The more you practice the steadier your awareness grows and as a result the mind wanders less.

I recommend that you start out with short sessions. It’s more fruitful with 5-10 minutes of alert meditation than an hour of mechanical practice. Quality time makes for steady progress.

Feel free to contact me if you have any questions. I’ll be more than happy to help…

Best of luck!

This article was written for Meditation Is Easy by axel g

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5 Responses to Walking Meditation Made Easy

  1. Seamus Anthony October 19, 2008 at 12:06 am #

    Lately I have been practising washing-the-dishes-meditation. It makes a boring task fun 🙂

  2. Prosper October 31, 2008 at 1:18 am #

    Hi, I am a person who are interested about meditations but I cant concentrate because i am a very slow learner,could u please teach me on how to meditate starting to zero. thanks.

  3. Charity December 2, 2008 at 4:32 pm #

    Meditation while walking is my favorite way to meditate. Thank you for this post. Check out my article on Silent Hiking. Love and Charity

  4. mindfulme December 29, 2008 at 7:37 am #

    All you really have to do is sit and breath for ten minutes each day, and you’ll feel the effects. I got a CD/DVD set with a meditation cadred to this and it was really simple, but you don’t actually need the CD or DVD to do it. Basically, what you need to do is just sit in a quite space, breath in and out slowly, and try to focus on your mind and observe your thoughts. You’ll be amazed at how your mind slows down and how you feel so much more aware because of it. (for reference, the disk I bought were from but I wouldn’t recommend buying the disks – they’re expensive. Just try breathing deeply and focusing on your mind for 10 minutes each day – you’ll feel the effects.

  5. Vijay - Meditation Techniques Guide September 6, 2009 at 5:16 am #

    Excellent post on walking meditation! It is truly an outstanding meditation technique to build awareness and mindfulness in daily life. I have found a combination of vipassana meditation and walking meditation to work very well for me.

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