Steps to a Walking Meditation

Want to try a moving mediation? A walking meditation is an easy way to start: All you need is a safe place to stroll, one where you don’t have to worry about crosswalks and cars. “The beauty of a moving meditation is that there aren’t any set rules,” says Kristin McGee. Trista Thorp agrees, saying that putting together a moving mediation is like eating a healthy diet: “You mix and match, try out different things and see what works best for you.

Steps to a Walking Meditation Photo Gallery

” The main objective is to stay present in the moment and clear your mind. As you walk, McGee suggests paying attention to every movement you make as it coordinates with your breath. “As you breathe in, feel your right foot as you step; as you breathe out, feel your left foot,” she says. “Bring your mind to exactly what you’re doing in the moment.” If extraneous thoughts begin to enter your mind, imagine them leaving, like a cloud crossing the sky.

“The goal of meditation is to slow down and allow more time between these thoughts,” McGee explains. Some experts, such as Thorp, suggest syncing your breath to a mantra (like “I am here now”), while Celeste Corey-Zopich advises slowing your inhalation to a count of two and exhalation to a count of two with each step so you end up walking at a slower pace than normal. No matter your approach, make sure to notice your surroundings. “Be observant,” says McGee. “This can help keep you focused and appreciative of the present moment.”

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