Walking Meditation

A set of instructions for a walking meditation practice guides the practitioner to find a 30-foot path and adopt a pace that feels easy, then direct attention to the sensations of the feet and legs—lifting, moving, and placing the foot—with optional silent labels corresponding to speed. At the path's end, the practitioner stops, notices the whole body, turns mindfully, and repeats the process, maintaining a soft gaze and half-closed eyelids. If a strong sensation, emotion, or thought arises, stopping and noticing it until it passes is recommended before resuming.

Study at a glance

Abstract

1. Find a pathway about 30 feet long. 2. Find a pace that gives you a sense of ease as you walk. 3. Let your attention settle on your feet and lower legs. 4. Feel the contact with the ground. 5. Feel what it’s like for the legs and feet to contract as you lift the leg, and feel the movement of the leg as it swings through the air. Feel the contact with the ground. 6. If helpful, silently label movements corresponding with your speed: a. If fast pace: step... step b. If moderate: lifting, placing c. If slow: lifting, moving, placing 7. At the end of the path, come to a full stop. Notice your whole body. 8. Slowly and mindfully turn around, and stop again. Notice your whole body. 9. Set your intention to be mindful during the next pass and begin again. 10. Keep a soft gaze, eyes slightly downward without looking at anything in particular. Don’t look at your feet, but feel the sensations of movement and contact from within. Some people find it useful to keep the eyelids half closed. 11. If a strong sensation, emotion or thought compels your attention, it can be helpful to stop, notice it until it passes, and then return to walking.