Up next in Learn about Meditation (6 videos)
Find your inner calm with these meditation techniques.
You Will Need
- Understanding and acceptance of what you are going to do
- An area to walk in
- A meditation track on a music player or a watch or clock
Decide when & where
Decide when and where you will practice the walking meditation. For beginners, a large room or an outdoor spot free from obstacles, like a running track or open field, are ideal.
Decide how long
Decide how long you will practice. Fifteen minutes is a good amount of time for beginners. You can play a meditation track on a music player that corresponds to the amount of time you’ve chosen, or use a watch or clock as a timer.
Stand still & upright
Stand still and upright, becoming aware of the ground supporting your feet and the balance of your body as you stand.
Lift right foot
Lift your right foot, noticing the weight of your foot at the end of your leg. Be mindful of the word 'right.'
Slowly step forward
Slowly take a step forward, noticing your change in balance. As you put your foot on the ground, notice the pressure and the ways your balance readjusts.
Lift left foot
Lift your left foot and take another step, still noticing the changes of weight and balance. Be mindful of the word 'left.'
Bring awareness to stages of each step
As you keep walking, bring your awareness to the stages of each step: the raising of the heel off the ground, the lifting of the whole foot, the pushing of the foot forward, the dropping of the foot back onto the ground, and the pressing of the foot into the ground as you shift weight onto that leg.
Walk & stay aware
Continue to walk, staying aware at all times of the changes in balance of your body, of everything you feel.
Reflect on experience
Stop walking when it’s a safe moment to do so, and stand still for a few seconds to reflect on your experience.