Mindful Walking
Walking mindfully is a form of mindfulness meditation. Anytime we walk with full awareness, we’re walking mindfully. To walk mindfully, we focus our entire attention on our steps and our breathing. We match our steps to our breath, so we start by mindfully inhaling and slowly exhaling, gently extending and feeling each breath as we find a comfortable, steady breathing rhythm. Once we feel well-connected to our breathing, we can take our first step, slowly. We step slowly so we can take our time, fully feeling each part of our foot as it touches the floor. We take each step for the sake of taking the step, just enjoying the action of taking a step. We’re just stepping, not trying to get anywhere. We rest in each step. We find refuge from our discomfort, busyness, and suffering in each step. We give each step our undivided attention. When we walk like this, walking in harmony with our breathing, our mind will naturally find ease.
We allow our steps to follow our breath, and we can make this easier by counting or using words that support our intentions. An example of counting would be to inhale deeply, 1-2-3-4 and exhale slowly, 1-2-3-4. After a few counts of this, breathe in 1-2-3-4 and step at the same time, place the foot down in four parts, heel to arch to pad to toes. Then exhale 1-2-3-4 and step with the other foot at the same time, 1-2-3-4, slowly putting the weight on each part of the foot mindfully.
An example of using words to support our mindful walking would be to match positive and healing statements to our inhale and exhale, and then step in sync with this rhythm. Breathing in, happy (step). Breathing out, I am supported by the Earth (step). Breathing in, I am solid (step). Breathing out, I am free (step). Breathing in, calm (step). Breathing out, ease (step). Breathing in, here (step). Breathing out, now (step). Breathing in, oui (step). Breathing out, merci (step).
Walking slowly is recommended so we can best concentrate on how our feet are connecting with the ground. We can step moderately, one step on the inhale and one step on the exhale, or we can go even slower and take one step for every complete breath. We can walk more quickly if we feel more comfortable doing so, such as taking four quick steps for a long inhale, and then four quick steps for a slow exhale. Regardless of how quickly we step, we focus our full attention on our breathing, stepping, and connectivity with the Earth. When we walk this way, it’s a form of being nonviolent. When we rush, we create stress for ourselves and we share this stress with our local environment. So taking our time to mindfully enjoy our steps is a wonderful act of peace. We can step with kindness, compassion, and appreciation -- as though we're kissing the Earth with our feet. The Earth has suffered very much, but walking mindfully is a practice of love. With mindful walking, we can refresh ourselves and cultivate strength and solidity so that we can contribute in a meaningful way to our community. We can touch peace every time we practice enjoying our steps. If we focus, each step can bring a cool, calming energy that flows through our whole body and brings us gracefully into the serenity of the present moment.
When we first begin practicing mindful walking, we may feel unsteady. We’re accustomed to rushing and walking quickly, so stepping slowly may feel completely new to us. We may even stumble or fall over, and this is totally fine! A great way to sharpen our focus and improve our balance is by visualizing ourselves as a powerful tiger, silently moving through the jungle. We can carry ourselves like a majestic big cat, quietly creeping and prowling in the present moment.
We allow our steps to follow our breath, and we can make this easier by counting or using words that support our intentions. An example of counting would be to inhale deeply, 1-2-3-4 and exhale slowly, 1-2-3-4. After a few counts of this, breathe in 1-2-3-4 and step at the same time, place the foot down in four parts, heel to arch to pad to toes. Then exhale 1-2-3-4 and step with the other foot at the same time, 1-2-3-4, slowly putting the weight on each part of the foot mindfully.
An example of using words to support our mindful walking would be to match positive and healing statements to our inhale and exhale, and then step in sync with this rhythm. Breathing in, happy (step). Breathing out, I am supported by the Earth (step). Breathing in, I am solid (step). Breathing out, I am free (step). Breathing in, calm (step). Breathing out, ease (step). Breathing in, here (step). Breathing out, now (step). Breathing in, oui (step). Breathing out, merci (step).
Walking slowly is recommended so we can best concentrate on how our feet are connecting with the ground. We can step moderately, one step on the inhale and one step on the exhale, or we can go even slower and take one step for every complete breath. We can walk more quickly if we feel more comfortable doing so, such as taking four quick steps for a long inhale, and then four quick steps for a slow exhale. Regardless of how quickly we step, we focus our full attention on our breathing, stepping, and connectivity with the Earth. When we walk this way, it’s a form of being nonviolent. When we rush, we create stress for ourselves and we share this stress with our local environment. So taking our time to mindfully enjoy our steps is a wonderful act of peace. We can step with kindness, compassion, and appreciation -- as though we're kissing the Earth with our feet. The Earth has suffered very much, but walking mindfully is a practice of love. With mindful walking, we can refresh ourselves and cultivate strength and solidity so that we can contribute in a meaningful way to our community. We can touch peace every time we practice enjoying our steps. If we focus, each step can bring a cool, calming energy that flows through our whole body and brings us gracefully into the serenity of the present moment.
When we first begin practicing mindful walking, we may feel unsteady. We’re accustomed to rushing and walking quickly, so stepping slowly may feel completely new to us. We may even stumble or fall over, and this is totally fine! A great way to sharpen our focus and improve our balance is by visualizing ourselves as a powerful tiger, silently moving through the jungle. We can carry ourselves like a majestic big cat, quietly creeping and prowling in the present moment.
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Wherever we walk, we can practice meditation. Again, this just means we know we’re walking. We walk just for walking, with freedom and solidarity, no longer in a hurry. We are not lost in our thoughts about what has just happened or what will happen in the future, we are fully present with each step in the here and now. This is meditation.
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Words for Mindful Walking
We can recite meaningful words to focus and enrich our experience with walking meditation. When we set a clear intention of mindfulness and we practice our mindful breathing and walking, we can embody the strength and nobility of the words we choose.
Breathing in, I have arrived.
Breathing out, I am home.
Breathing in, I am solid.
Breathing out, I am free.
Breathing in, peace while breathing.
Breathing out, peace while walking.
Breathing in, peace is the breathing.
Breathing out, peace is the walking.
Breathing in, calm
Breathing out, relax.
Breathing in, grace
Breathing out, ease.
Breathing in, present
Breathing out, moment.
Breathing in, wonderful
Breathing out, moment.
Words inspired by gathas by Thich Nhat Hanh
Breathing out, I am home.
Breathing in, I am solid.
Breathing out, I am free.
Breathing in, peace while breathing.
Breathing out, peace while walking.
Breathing in, peace is the breathing.
Breathing out, peace is the walking.
Breathing in, calm
Breathing out, relax.
Breathing in, grace
Breathing out, ease.
Breathing in, present
Breathing out, moment.
Breathing in, wonderful
Breathing out, moment.
Words inspired by gathas by Thich Nhat Hanh
We can practice walking meditation anywhere, so choose some words that are meaningful to you and dedicate 10 minutes or more to practicing this meditation technique.
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Guiding our StepsCounting 1-2 / 1-2-3-4 or use words to support our transformation In - Peace / Out - Peace In - Breathing / Out - Walking In - I am solid / Out - I am free In - I am happy / Out - I am at ease In - Oui / Out - Merci In - in the present moment I dwell / Out - kissing the earth with my feet |