Meditation 3. Conscious Walking

Walking as a Moving Meditation

The act of walking is one of the best exercises, a great anxiety reliever, and a potent mood booster.

This meditation turns a simple walk into a powerful mindfulness practice that you can do anywhere, anytime.

It is recommended that over the next week, you aim to do at least one mindful walk that is about thirty minutes long.

Rhythm and Purpose. Walking Without Hurry

When you do this walk, it is important to remember that there is no need to rush to get anywhere.

The goal is not speed or distance, but to walk as mindfully as possible, focusing your attention.

You don't need to go anywhere special; A walk around your own neighborhood can be just as interesting as a walk on the beach.

You might even consider joining a local walking group to make it a new and enriching social experience.

Body Anchoring. Feeling the Movement

Begin by focusing your attention on your awareness of your feet as they land gently on the ground with each step.

Feel the fluid movements of all the muscles and tendons in your feet and legs as you move forward.

You may even notice how your whole body moves in harmony as you walk, not just your legs.

Awakening the Senses. Connecting to Your Environment

Once you are anchored in your body, open your awareness to everything that is happening around you, using all five of your senses.

Pay attention to sounds; Even in a city, you'll be able to hear a surprising amount of wildlife, such as birds.

Listen to the sound of the air moving through the trees or the feel of the breeze on your face.

Focus on smells, such as the perfume of flowers, the scent of freshly cut grass, or even the smells of the city.

Mindful Sight. Seeing the World Again

Notice how the patterns of light and shadow can change unexpectedly from one moment to the next on your path.

I encourage you to stop for a moment and look up, especially if you are in a city.

You will be amazed at how many beautiful architectural details are just above your usual eye level.

You may also see tufts of grass or even small trees growing on the rooftops and in the gutters of buildings.

If you are in a park or the countryside, you may notice all sorts of things, such as birds' nests or bees' nests.

A Daily Practice to Transform Your Day

Practicing this mindful walk once a day fo