Walking meditation guide, tips, and benefits

[Just so you know, this post contains affiliate links, meaning if you click through and make a purchase, I will receive a small commission.]Walking is so natural and innately human, but we rarely just walk.  Walk and talk, walk and text, walk and sip your coffee.  What about mindfulness?  What about observing the moment?  What about awareness of the body and mind?Walking meditation is a great form of meditation for beginners because it gives you an easy objective for what to focus on.  To feel each of the movements within the body as you walk can be easier than trying to focus on the stationary body or a single thought or mantra.  Also, it provides a great opportunity to move your body, which can add to the benefits that your meditation provides.

Guide: How to Perform a Walking Meditation

1. First, find a nice comfortable upright posture, just like you do in other kinds of meditation, except of course you're standing to start.  Here, you want to lengthen through the spine into your tallest self, relax the shoulders and roll them down and back, square the head over the top spine
2. Option: clasp your hands in front or behind your body- this helps contain your energy in a connected circle and also keeps the arms from swinging around too much, distracting from the peace of the moment
3. Be aware of your breath-- let it flow naturally deep down into your diaphragm.  Watch it come and go gracefully
4. Allow your chin to drop slightly, softening your gaze and allow your external focus to be just alert enough to be aware of obstacles (which hopefully you will not encounter on your meditation path)
5. Now you're ready to start to move!  Lift your left foot and move it forward, slowing placing it down on the ground.  Feel each part of your foot meet the Earth- let the foot roll over the ground-- heel, arch, toes.  Then the other foot: lifting, moving, placing it slowly down, feeling the Earth greet each part of your foot.  Think to yourself: "lifting, moving, placing" as you move the next foot forward and roll through your next step
6. Notice each muscle engage and soften as your legs move you forward.  Take your time to enjoy each step of your meditative journey, allowing yourself to slow into mindful, small deliberate steps
7. As with other forms of meditation, if your mind wanders, don't scold yourself or ponder the thought process that brought you there, just bring your focus back to your steps and your beautiful body carrying you forward

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More Ideas for your Walking Meditation

Walking meditation is a great way to get outside and feel the air.  If you can, I'd say go barefoot!  Take in the Earth with your sense of touch more deeply.Walking meditation is great most anywhere-- you don't have to be out in the most scenic natural spot.  Really, anywhere will do!  You just have to commit to being mindful and giving yourself over to the moment.  Meditation for the Love of It suggests choosing a staircase or a stretch of walkway that's part of your everyday routine and designating that as a meditation spot. Every time you walk there, slow down a bit and be mindful of your steps.  Let go of your other thoughts for the moment and connect to your breath and your meditation.  All of your other thoughts and worries will find you later if they need to!Another option is to take a mindfulness walk.  You can still follow the same procedure for your physical body, but you can let your awareness be a bit more free, taking in your surroundings.  Use all of your senses (except maybe taste) to slowly move through your environment and take it all in.  Appreciate whatever you find!My sister always made fun of me when we lived together in Beijing- she called me ukelele because it's the smallest, slowest and chillest of the instruments in the guitar family.  She was more lead electric guitar herself.  I was slow because I was so distracted by the myriad of strange and beautiful things in every store window and down every alley.  I like o go slow and take everything in like I've never seen it before (whether it's true or not).

Benefits of Walking Meditation

These benefits are assuming you are open to them.  I'm not exactly guaranteeing medical benefits to you- mostly it's about mindset and mood

• clear your head: take a break from thoughts and self-talk
• exercise, we're not talking cardio or anything, but walking burns the same number of calories as running!
• stress reduction
• lowered blood pressure
• body awareness appreciation and love if you're open to it
• focus and improved concentration
• improved mindfulness
• vitamin D-- get outside!
• energize

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