Find a quiet and safe place where you can walk without distractions or interruptions. It could be a park, a beach, or simply a quiet street.↳
Stand still and take a few deep breaths, feeling the sensation of the air moving in and out of your body. Bring your attention to your body and become aware of how it feels.
Start walking slowly, feeling the ground beneath your feet with each step. Walk with your arms relaxed by your sides or folded in front of you.
As you walk, focus your attention on your breath. Take slow, deep breaths and try to synchronize your steps with your breath. For example, take one step with each inhale and one step with each exhale.
Notice any thoughts or emotions that arise, but try not to get caught up in them. Simply acknowledge them and then gently bring your attention back to your breath and your body.
Continue walking for as long as you feel comfortable, gradually increasing the length of your practice over time.
Remember that walking meditation is a practice, and it may take time to develop your focus and concentration. Be patient with yourself and enjoy the process.
Relax both hands in front of you, or put them behind your back and walk slowly and mindfully.↳
Look at a spot about 3 meters ahead of you, without looking around or at objects.
Focus your attention on each step, breathe gently, and feel each step touching the ground.
Do not intentionally listen to sounds or pay attention to other practitioners' steps. Instead, be aware of your whole body and focus on your own steps.
Notice each breath out and each step, or two steps for each breath out and each breath in, depending on your own breathing pace.
It is important to make an effort to not lose your breath on each step. Occasionally, your mind may wander or evaluate your surroundings, and when it does, just notice that your mind is wandering and come back to your breath. Sometimes sadness or happiness may arise, and when it does, just notice that your mind is experiencing those emotions and come back to your breath without reasoning with your mind. When nothing arises in your mind, just notice that you are present and come back to your breath.
Walking meditation is similar to seated meditation. Be mindful and alert on each step, without letting your mind wander. If your mind does wander, notice that it has wandered and come back to your breath and your steps.
Regular practice of walking meditation can bring peace and help you cultivate mindfulness while walking and working.