Mindful Walking
GOAL
The purpose of mindful walking is to develop awareness of each moment without having an end destination. By feeling our feet on the ground and noticing each muscle involved in each step, we begin to cultivate body awareness and focus. We walk just to walk. This practice can be performed anywhere at anytime. The goal of this exercise is similar as in other meditation practices - to cultivate awareness of the present moment, in this case by using the feet as an anchor for attention.
PREPARE
Listen to your body and feel what needs to be felt. In this exercise:
Notice the pleasant and unpleasant experiences both inside and outside your body without judgement. For example, if a muscle is sore, let it be sore without thinking judgemental thoughts such as, “My muscle should feel 100% - they shouldn’t be in pain!” Instead, you may have a thought such as, “Wow - my muscles are sore today.” In the later thought, it is more of an observation as opposed to a judgement.
You have the opportunity to observe emotions and thoughts as they come and go. When an emotion becomes present, such as boredom, acknowledge that it is there and let it go. In this way, you are noticing the thought but are doing so without judgement.
When walking meditation is used as a formal practice, such as when the mind is agitated or when the body is stiff, it is advisable to practice in a relatively quiet environment. In addition, one may choose a path, approximately 15-30 feet in length, that allows one to traverse back and forth without disturbing others or being disturbed by anyone.
Mindful walking can also be used to increase self-focus and calmness in crowded or busy environments. For instance, when walking in a city, practicing mindful walking may help to decrease attention fatigue as a result of an overwhelming amount of external stimuli (billboards, cars, noises, etc.).