Meditation can be practiced at any time,
But one of the easiest times to meditate is when you are walking.
You can do walking meditation whether you are going on a half-day hike,
When you're walking the dog,
Walking around the block for a break in between meetings,
Or even if you are only going from room to room in your home.
The key to mindful walking is bringing your focus back to the sensation of walking whenever you notice your thoughts have strayed elsewhere.
When you take steps,
Really feel the bottoms of your feet on the floor or the ground beneath you.
Label your steps in your mind as left foot,
Right foot.
You can say these words out loud or you can think them in your mind.
Labeling your steps is a good way to notice if you have lost track of mindful walking,
Because you become aware that you are no longer saying to yourself,
Left foot,
Right foot.
Then you are able to return to your meditation.
As you walk,
Simply say left,
Right,
And continue for as long as you wish.
This is mindful walking.
Another technique you can practice while walking is noticing your clothes moving on your body as you make each step.
Walk and feel how your clothes touch against your skin.
When you lose concentration on the fabrics moving,
Return your focus here,
Noticing only the sensations of your clothing during this walking meditation.
Another way to meditate while walking is hearing your footsteps,
Paying close attention to the quality of the sounds your feet make when they contact the ground.
Focus intently on how different the noises are as the surface below your feet changes from room to room or on the street or sidewalk when you are walking in your neighborhood.
Also become aware when you cannot hear your footsteps.
Maybe you are in a busy area and the sounds around you drown out your ability to focus on the sound of your steps.
Becoming fully aware of the sounds of your footsteps wherever you go will put you in deep meditation.
When you notice you have forgotten to listen,
Gently bring your attention back to the sound of your feet moving you.
You can practice these three methods of walking meditation whenever and wherever you are walking.
It is also helpful to switch between these methods throughout the day.
Now you can continue on your mindful walk using any or all of these methods.
Or just look up and around you,
Giving thanks for this opportunity to take time out of your day for mindfulness.
