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Walking meditation is a simple way to bring mindfulness into everyday life. Rather than walking in order to arrive somewhere, we practice arriving with every step.
In this course, we’ll explore the practice of mindful walking through short teachings, guided practices, and simple exercises you can bring into your daily life.
What you’ll explore
You’ll learn how to:
- Bring your attention to each step
- Coordinate your breathing naturally with your walking
- Release tension while you walk
- Slow down without forcing yourself
- Practice walking meditation indoors and outdoors
- Bring mindful walking into ordinary moments of your day
Course content
1. Arriving with Every Step
An introduction to walking meditation and the practice of arriving in the present moment.
Practice: Take ten slow, mindful steps, noticing the contact between your feet and the earth.
2. Walking with the Breath
Explore how the breath and our steps can come together naturally, without trying to control either.
Practice: Notice how many steps you naturally take during one in-breath and one out-breath.
3. Feeling the Earth
Walking can help us reconnect with our body and with the earth beneath us.
Practice: Walk outside for five minutes. Feel the sensations in the soles of your feet and notice the ground supporting you.
4. Walking in Daily Life
Mindful walking doesn’t need to be a separate activity. We can practice while walking to the kitchen, going to work, or moving from one room to another.
Practice: Choose one short journey you make every day and use it as a reminder to walk mindfully.
5. Walking Together
Walking with others can create a collective energy of mindfulness and ease.
Practice: If possible, invite a friend or family member to take a quiet walk with you. There is nowhere you need to arrive. Simply enjoy walking together.
Continue your practice
For the next seven days, choose one moment each day to practice mindful walking. It can be as short as a few minutes.
There is no need to walk perfectly. Simply notice when your mind has wandered, return to your body, and enjoy your next step.