Turn an everyday action into a tool for mindfulness and stress reduction.
Time Required: 10 minutes daily for at least a week. Evidence suggests that mindfulness increases the more you practice it.
1. Find a location.
Find a lane either indoor or outdoor in nature that allows you to walk back and forth for 10-15 paces.
2. Hands and arms.
Clasp your hands behind your back or in front of you, or you can just let them hang at your side—whatever feels most comfortable and natural.
3. Focusing your attention.
While walking, pay attention to your feet. Feel the roll of your feet on the ground. Try to distinguish when your heel touches down on the ground and when your foot is flat on the ground and when your toe points back upward
Observe any sensations such as a tingle, or a warm sensation without judgement. Walk barefoot for a greater connection to the ground
4. What to do when your mind wanders.
No matter how much you try to fix your attention on any of these sensations, your mind will inevitably wander. That’s OK—it’s perfectly natural. If your mind wanders, gently return your focus to your feet. Train your mind to notice when it drifts & return it to the present moment
5. Integrating walking meditation into your daily life. The more you practice, even for short periods of time, the more it is likely to grow on you. Keep in mind that you can also bring mindfulness to walking at any speed in your everyday life, and even to running, though of course the pace of your steps and breath will change. In fact, over time, you can try to bring the same degree of awareness to any everyday activity, experiencing the sense of presence that is available to us at every moment as our lives unfold. This is great for stress & anxiety relief.