Meditation · Mindfulness
Walking Meditation
Slower than normal, attention on the feet, back and forth
Formal walking practice — slower than normal walking, attention on the feet, back and forth on a short path (10–20 steps). Bridges sitting practice into daily life.
Instructions
- Pick a 10–20 step stretch — indoors or outside
- Walk slower than usual, hands loose
- Attention on the sole of the foot — lifting, moving, placing
- At the end, pause, turn slowly, walk back
- 20–30 minutes
What I noticed in the feet I usually miss
What the mind did during walking vs sitting
For people who can't sit still
Some nervous systems can't drop into stillness on a cushion. Walking practice is not a lesser option — for many it's the doorway.