A Walking Meditation: When Life Gets Hectic, Take a Hike!

Alright, so you're ready to meditate.

Do you have your robe, beads, & sandals?

What about your candles, incense & chanting CD?

Just kidding, today I want to share a meditation my family uses the most. I want to tell you about a very basic walking meditation. It's very easy to do and it has powerful results. The walking meditation will help you feel more grounded, centered and calm.

During the walking meditation we attempt to anchor our awareness in the present moment by focusing on the present moment.

Let's Begin

Choose a safe serene path to walk on. It's usually best if the ground if fairly level so you may focus your awareness more easily rather than worrying that you might fall off the side of a cliff or something. It also helps at first if you choose to walk during a time when the path may not be busy, so you don't feel distracted.

We have a nice suburban neighborhood near by so we usually choose to walk there for convenience sake, but I have driven to some more scenic walking areas at times when I crave a more outdoorsy experience.

Begin walking at a comfortable pace. This is not meant to be an aerobic exercise. Remember to breathe into your nose deep into your belly as you walk. You may expel the breath either through your nose or your mouth, whichever is the most comfortable.

Tune into your body's physical sensations. Try not to think about the sensations, but to actually become aware of them instead.

Feel the way your feet make contact with the ground. How does your breathing feel in your lungs? Feel your muscles flexing and releasing. Let go of any tension you feel in your body. Keep your arms loose and posture straight but not too rigid.

Can you feel the air rushing over your skin or through your hair?

Attempt to stop your internal dialog as you walk. Don't criticize yourself. Suspend your judgments.

OK, now turn your attention outward. Smell the air. Listen to the sounds. Can you feel the sun's rays ? Avoid labeling what your see. Just be one with your environment.

When thoughts sneak in don't fight them, just gently ignore them.

Try not to think about on what you have to do later that day or relive a memory of your past during this time. Be where you are, be in the moment. Enjoy the peace.



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