This week we will learn a walking meditation. You can do this while you walk to and from your car, take the dog for a walk or during your lunch break. Try to pick a time where you can do it at the same time everyday. Over time you can make your walk longer.
Walking Mindfulness Meditation
- To begin your walk, slow down your pace. With awareness of each step you take, step your foot heel to toe, feeling the entire foot making contact with the Earth. It might begin to feel like you are getting a nice foot massage!
- With each step you take you can recite to yourself a mantra like, “Thank you.” (Heel touches down “thank”, ball of foot touches down “you”-repeat with each foot and each step you take).
- Breathe deeply while you walk, try to relax the muscles in your body and your face, walking with a light step.
- Notice how this exercise makes you feel. If you have started a Mindfulness journal, jot it down with today’s date.
By expressing gratitude for each step, you are recognizing your ability to walk and move easefully through space. You might notice that you don’t have any injuries or pain that restricts movement, that your arms swing freely, etc. Focus on the feet and the movement.
Other options: another mantra, may simple be “right, left” or “stepping”
Don’t forget to make a quick note in your mindfulness journal about your experience today. How did this experience make you feel compared to sitting and breathing?