What is Mindful Walking? Walking meditation developed by Jon Kabat-Zinn involves walking meditation with the goal of arriving at a place of insight and tranquility. Walking meditation can be practiced alone or with another experienced walker. The important thing to realize is that this activity is very helpful and you may already be doing it without even knowingly.
Mindful walking is simply observing yourself and observing what you are doing without becoming engaged in what you are doing. You are observing your body and your movement, while simultaneously paying attention to the environment around you such as the scenery, the sounds, and the texture of the clothing on your feet. In addition to paying attention to the environment, you are also paying attention to your thoughts and what you want to do next in your walk.
One way to practice the to-do list while walking is to pay attention to your feet as you pass by. Think about the sensation of your heel striking the ground as you walk. If you are walking slowly, you may notice your heels getting higher as you reach the top of a hill. Or you could be walking up a flight of stairs and notice your feet hitting the bottom before they reach the top. Notice when your heels hit the floor as you reach each step. This will help you keep a good rhythm as you move forward.
Another method for practicing awareness while walking is to focus your attention on the sensation of your breathing. Breathe deeply as you walk. Think about the feeling of the air on your face as you breathe and how that feels as you follow the rhythm of your breathing. Pay attention to the sensations that arise in your chest and abdomen as you breathe. As you become aware of your breathing, you will find it easier to maintain a comfortable pace.
The intention of the walking meditation is to bring your attention inward, so that it becomes aware of the inner experience of the moment. As you practice this first step of the mindfulness exercise, you will learn more about what is mindful and more ways that you can apply this conscious state of mind to your daily life. After the first step is mastered, you can move on to learning more about the sensations that arise as you experience walking. This can take time, but with practice, you will learn to see the flow of movement in space and how that affects your thoughts. As you gain confidence in your ability to observe your body’s reactions, you will be able to apply this concept in other situations as well.
By practicing mindful walking meditation, you will discover physical health benefits that you never thought possible. You will be able to bring the physical state of mind into your daily living and get more done in a day. This practice will improve your self-esteem and open a world of possibilities for you and your family.