Walking Meditation

Walking Meditation – Basic Instructions

Choose a place where you can walk slowly and safely (indoors or outdoors).
Stand still for a moment, feeling the contact of the feet with the ground and the alignment of the body.
Set an intention to walk with awareness from step to step.
Begin walking slightly slower than normal.
Break each step into phases and notice the sensations:
- Lifting the foot
- Moving the foot through the air
- Placing the foot down
- Shifting weight to the other foot
Keep attention primarily on the sensations in the feet and legs (pressure, movement, balance).
Let the arms and the rest of the body move naturally.
If the mind wanders to thoughts or surroundings, acknowledge this gently and return to the sensations of walking.
You may coordinate a soft mental note such as “lifting, moving, placing” if helpful (and drop it later if it feels mechanical).
At the end of the walk, stand still for a few breaths, noticing the effects of the practice in the body and mind.

Suggested duration: