One of the most popular meditation techniques is walking meditation. It’s perfect for those who believe they’re too restless to try out meditation. Walking meditation seamlessly combines physical activity and thought awareness. It brings the mind back to the present, literally one step at a time.
Simple Guide for Walking Meditation
Begin by standing still. Feel the weight of your body on the soles of your feet. Pay attention to your posture — the alignment of your back, the manner your arms rest on your sides and the distance between your feet. Spend a few moments just being aware of the way you stand.
Start walking. If it feels unnatural in the beginning, shrug it off. Walk the way you normally would. Keep a steady but relaxed pace.
Now, shift your attention to your feet. Feel the sensations — the texture of the ground against your feet, the feeling of your toes inside your shoes, the impact each step makes on the ball and heel of each foot.
Slowly bring the awareness up. Start noticing the sensations on your ankles, then your calves and lower legs, knees, thighs, hips, and so on. Once you reach your torso, pay attention to how your clothes rub against your body. Notice how your arms sway and how your shoulders move.
Next, bring the awareness up again but this time to your neck, face, ears, and even your hair.
Once you’re aware of your entire body, slowly relax your jaw and let your eyes softly focus on what’s ahead. Continue walking in this “state of awareness” for several minutes before coming to a gentle stop.
End your meditation the same way you started it. Remain standing for a few minutes and just immerse yourself in the experience. Be constantly aware of your body and pay attention to the way it feels.
Remember, while the body is physically stuck in the present — unless time travelling is now a possibility, the mind has powers of its own. It can easily drift back and forth in the three states. It can revisit the past as efficiently as it can imagine the outcomes of what-ifs and project it to the future.
As a result, more and more people become slaves to dejection and anxiety. Lingering in the past only brings sorrow and regret while living in the future only leads to constant worrying.
However, it doesn’t have to be that way. The mind can be trained. It can be taught to stay in the present and quickly come back if ever it strays again.