Mindful Walking

Coming out of Autopilot

If you are able to walk, you generally do so every day of your life and probably seldom bring much attention to it.

Although it took a year or more for you to learn how to balance on your little feet as a child, like most people, once you started walking you never looked back. You now probably take the ability to walk for granted and something you do on autopilot while drafting an email or planning tonight’s dinner.

However, just think of the size of your body compared to the size of your feet. In a way, it's a miracle that we humans can balance and walk at all.

Walking meditation involves noticing the movement of each foot as you lift it, move it forward, and place it back down with each step. Although it's simple, initially you'll find it helpful to finish one step completely before lifting the other foot: "Lifting, moving, placing. Lifting, moving, placing."

Find a quiet place - anywhere - where you can walk undisturbed for about five minutes without distractions. It could just be back and forth in a room in your house, backyard or garden. Set your intention to bring your full, undivided attention to the movement of your feet, ankles and legs.

Start off by walking slowly and paying attention to sensations on the soles of the feet as each part of the sole, from heel to toes, touches the ground. Notice how the body moves as you walk and how the arms may swing back and forth. If at any point you notice the mind wandering from walking, just acknowledge this and gently bring your focus back to the sensations of walking.

Mindful walking is presented as a formal practice below, but you can practice mindful walking informally in everyday life. And like any of my practices, you can practice for just a few minutes at a time, throughout your day.

You may find the script below helpful.

Begin standing and by taking a moment to feel into the body. Feel the connection of the body to the ground or the floor.

Become aware of your surroundings, spending a few moments taking in any sights, smells, tastes, sounds, or other sensations. Also note and acknowledge any thoughts and emotions and let all of these sensations and internal experiences be.

Now mindfully begin to focus solely upon walking as you shift the weight to the left leg and begin to lift the right foot up, then move it forward, then place it back down on the ground.

And mindfully shift the weight to the right leg and begin to lift the left foot up, then move it forward, then place it back down on the ground.

Start off by walking slowly and paying attention to sensations on the soles of the feet as each part of the sole, from heel to toes, touches the ground. Notice how the body moves as you walk with your arms either swinging back and forth or clasped behind or in front of you.

Walk with awareness, one step at a time.

If you are walking in a small space and need to turn, without interrupting the flow of mindfulness, bring awareness to the intricate process of turning and beginning to walk back to where you started.

Walk with awareness one step at a time. Continue walking, turning, and returning one step at a time. Walk with mindfulness.

Slow the process down and use the movement to develop a careful awareness of your body.

Over the course of a day, you can expect many changes. Sometimes you may feel like walking more quickly, sometimes very slowly. Whatever the situation and your inclination, place all of your attention on experiencing the movement and feeling the sensations of lifting, moving forward, and placing each foot back down.

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