We can turn almost any activity into an opportunity to practice mindfulness. Even everyday tasks like unloading the dishwasher, driving, or grocery shopping can become part of our spiritual practice.
Walking is one simple activity that we can use to be more mindful. One benefit of mindful walking is that it’s easier to sense our body while in motion. Many people struggle to notice physical sensations during sitting meditation, but walking makes these sensations much more evident. This makes walking a great anchor for our attention.
We often take walking for granted and might think it’s boring, but walking itself can be a rich and fulfilling experience. When we approach ordinary activities with mindfulness, they can become extraordinary. Everyday movements can feel like a dance, everyday sounds like music, and what once seemed uninteresting can become fascinating.
Lots of traditions include a walking meditation practice, where we walk very slowly. This might take several minutes to cover ground we’d usually walk in seconds. What I’m suggesting is different: focus mindfully on the physical sensations when walking to everyday places, like the mailbox, bus stop, or park.
Before you start walking, pause for a moment and just feel what it’s like to stand. Notice the weight of your body pressing into the earth. Keep your eyes soft and attentive to your whole visual field. Try not to let your gaze wander more than necessary for safety, avoiding things like looking in shop windows or following people’s movements. Just let your eyes look ahead, maybe slightly downward.
Your walking should feel natural, but try moving a little slower than usual. Walking at your regular pace can make your mind wander. Slowing down helps you stay focused.
The key to mindful walking is paying attention to your body’s sensations. Start with the pattern of your feet making and breaking contact with the ground. These sensations can anchor your attention; return to them whenever you notice your mind has wandered.
Next, tune into sensations in your lower legs, like the tightening and release of muscles, or the touch of your clothes against your skin. Feel the vibrations from your feet moving up through your body. Notice sensations and movements in your thighs, hips, pelvis, spine, belly, and chest. Pay attention to your breathing and how it syncs with your walking rhythm. Be aware of your shoulders moving, your arms swinging, and how your head moves.
With soft eyes and an open, receptive field of attention, you can see how all the sensations of walking are coordinated. The whole process, from breathing to feeling the air on your hands, forms an elegant and fascinating dance. Mindfulness in walking unfolds step by step.