Almost everything we do can be an opportunity to practice mindfulness. Even the most mundane activities like unloading the dishwasher, driving, or grocery shopping can become part of our spiritual practice.
Walking is a great example of an everyday activity that we can transform to help us be more mindful. One of the key benefits of mindful walking is that it’s easier to sense your body when it’s moving. Many people find sitting meditation challenging at first because it can be hard to notice physical sensations. When we’re walking, those sensations are much more noticeable, making walking a strong anchor for our attention.
Walking is often something we take for granted, assuming that while we can walk to interesting places, the act of walking itself isn’t very interesting. However, the simple act of walking can be a rich and fulfilling experience. When we approach ordinary activities with mindfulness, we realize they aren’t as mundane as they seem. Everyday actions can turn into a kind of dance, common sounds can become music, and the uninteresting can become fascinating.
In many traditions, there’s a practice called walking meditation where you walk back and forth at a very slow pace. This kind of walking meditation might take several minutes to cover a distance you’d usually walk in a few seconds. What I’m suggesting is a bit different: focus mindfully on the physical sensations that come up as you’re walking to the mailbox, the bus stop, the train station, or taking a stroll in the park—basically any time you’re walking in daily life.
Before you start walking, take a moment to pause and experience what it feels like to stand, noticing the weight of your body pressing into the ground. Let your eyes be soft and take in your whole visual field. To stay mindful while walking, avoid letting your gaze wander more than necessary for safety. So steer clear of looking in shop windows or watching people’s movements. Just keep your eyes looking straight ahead, perhaps slightly downward.
Your walk should feel natural, though maybe a little slower than usual. When you walk at your normal pace, your mind tends to do what it normally does, which usually means getting distracted. Slowing down a bit helps you break out of that habit.
The core of mindful walking is observing the sensations in your body. A good starting point is focusing on the pattern of your feet making and breaking contact with the ground. This is simple, concrete, and easy to notice. These rhythmic sensations can be your anchor—turn your attention back to them whenever you realize you’ve become distracted.
From there, you can start to notice sensations in the rest of your body. Begin with the lower legs, observing the tightening and release of the muscles. Notice the touch of your clothing against your skin and the vibration traveling up through your feet, bones, and joints.
You can then shift your focus to sensations in the thighs, hips, and pelvis. Pay attention to your spine, belly, and chest. Observe all the movements of your breathing and how it naturally fits with the rhythm of your walking. Notice the movement of your shoulders, the swinging of your arms, and the way your head moves.
With your eyes soft and your attention open, you’ll notice how each sensation of walking is coordinated with all the others. The whole experience—from your breathing to the sensation of air flowing over your hands as they swing—forms one elegant and fascinating dance. This is how we walk into mindfulness, step by step.