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Basic Walking Meditation

Training mindfulness by walking back and forth at a steady pace, good for anyone who gets stiff from long periods of sitting.

  1. 1

    Choose a straight path

    Pick an open, straight stretch about 15–20 steps long with nothing in the way.

  2. 2

    Stand ready at the starting point

    Stand upright with your hands clasped in front of you or behind your back, eyes resting on the ground about 1–2 metres ahead.

  3. 3

    Step mindfully

    Step slowly, noting in your mind each movement in turn: lifting the foot, moving it forward, and placing it down.

  4. 4

    Turn back at the end of the path

    When you reach the end, stand still and collect your mindfulness for a moment, then turn around slowly and walk back in the same way.

  5. 5

    Repeat for the time you set

    Keep walking back and forth until the time you set is up, then gently ease out of the practice.