Walk, just to walk. There is no goal or destination. You are walking in the here and now. Especially in times of upset and worry, walking meditation is a wonderful tool to help us stay centered and not get carried away by our thoughts and feelings.

It can be helpful to incorporate walking meditation in your daily life, for example, doing it each day on the way to work or school can help settle the mind and can create a restful transition.  Just slow down, pay attention to your breath and your steps.

Walk, just to walk.  There is no goal or destination.  You are walking in the here and now.  Especially in times of upset and worry, walking meditation is a wonderful tool to help us stay centered and not get carried away by our thoughts and feelings.

Periods of sitting can be interspersed with walking meditation.  When doing sitting meditation for longer periods of time or for multiple periods in a day, it is traditional to intersperse periods of walking meditation as a way of relaxing the body and preparing to sit again.

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Instructions on walking meditation

Walking meditation is similar to sitting meditation, with the difference that we are now bringing our footsteps and our breath together.  We coordinate our footsteps in relationship to our breathing.  With each in-breath we take a step, and with each out-breath we take a step.  We walk slowly and deliberately, not forcing a relationship between steps and breath but allowing for a harmonious relationship to develop.  If we are in a group we walk together, one behind the other.

Find a comfortable position for your hands, such as clasped in front or behind your body.  Lower your gaze and let it rest in front of you.  Be aware of your feet touching the floor.  We communicate through our feet with the earth and the entire universe.