Things You'll Need:
- Park, or other outdoor setting without traffic
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Step 1
Find an open area, where you will not have to worry about traffic. A park or nature trail is a good option. Stand still and become aware of your body and the area around you. Breathe deeply a few times and look at the scenery. Be deliberate in looking at the trees, grass or other things in your view.
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Step 2
Begin walking at a normal pace. Focus your eyes a few feet in front of you. As you take each step, note the step. You might say to yourself something as simple as "step, step, step" with each step you take. Focus on the steps you are taking as you are walking.
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Step 3
As you become more comfortable with being aware of each step, pay attention to the different parts of your body. Consciously relax each part of your body as you continue to step forward. As you are taking each step, consider the bottom of your foot, your ankle, your calf, and so on up your body. Concentrate on all the different parts of your body that are working together to propel you forward.
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Step 4
As you continue to relax, consider how you are feeling. Be aware of your feelings and allow them to fill your thoughts as you continue to walk forward. Do not hurry or tense up--continue at a relaxed pace.
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Step 5
Next, consider your emotions. Is your mind filled with chatter? Recognize that and then let it go. Are you bored? Allow yourself to be aware of your emotions, but do not respond to them. Continue to walk forward and return to concentrating on each step you are taking.
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Step 6
When you have come to the end of a path, or the end of the time you set aside, stop. Take a few moments to close your eyes and reflect on the walking meditation you have just completed. Breathe deeply and pay attention to the breath entering and exiting your body. As you continue to practice walking meditation, it will become easier. The only goal is to become aware and connected to each movement while you avoid distraction.
