Walking meditation: the guide to a mindful walk

Step by Step

A walking meditation is more than mindless walking around. It is an active form of meditation where you are less distracted by your thoughts and more able to enjoy all the beauty around you. During a walking meditation, you focus on the way you walk. You focus your attention on your first step. Your second step. Your third step. What sensations do you feel in your body as you walk? What do you see around you? Maybe you hear the chirping of birds or smell freshly baked croissants as you walk past the bakery.

Walking meditation is a meditation technique in which you consciously walk around and focus your attention on your senses. Even if you can't walk, you can still reap the benefits of this meditation exercise. Instead of focusing on the rhythm of your steps, visualize that you are walking. This brings your thoughts back into the present moment.

Mindfulness while walking

There are several ways you can do a walking meditation. You can listen to a guided walking meditation or you can do some mindfulness exercises on your own while walking. We'll give you a few examples of exercises you can do while walking - perfect for a short walk around town, the park or to work.

Try the following exercises and find out which ones you enjoy doing. You can do all the exercises step by step, or you can choose a few that grab your attention. Do each exercise for about a minute, or longer if you feel the need.

1. Bring your attention to your feet

Bring your attention to your feet. Feel how your heel touches the ground as you walk and your foot settles through your big toe. Focus your attention on the sensations you feel while walking. Tip: Walk barefoot to ground yourself and better feel the sensations in your feet.

2. Use a mantra

You can also use a mantra while walking. Repeat a word, sound or syllable as you take each step. For example, you can use the mantra So Hum , which means "I am that" and refers to the universe. Repeat the word So as you take one step with your left foot, and Hum at the next step with your right foot. Repeat with each step you take.

3. Observe your surroundings

Look around you. Maybe you've chosen a new place or you walk the same route every day. You may notice things you've never seen before.

4. Scents

Scents can enrich your walking experience. The issue here is not whether it is a pleasant smell or not. Observe how your mind comes up with a story around the scent, perhaps taking you back to a distant memory.

5. Body scan

During a body scan, you move your attention along different parts of your body. What sensations do you feel in your body? Scan your body for pain and tension - but don't judge. Simply move your attention along your entire body and become aware of how different body parts feel.

6. Sounds

Focusing on the sounds around you is another way to bring your attention back into the now. Notice the sounds - without being overwhelmed by them. If you notice that certain sounds make you feel uncomfortable, you can focus on another sense.

Build a walking routine

We all know that walking is healthy. So how do we make sure we take time to exercise more often? It's important to remind yourself that you don't have to walk for hours to feel good. Take your morning coffee outside in a thermos cup, walk a small lap before you go to work or take a walk after your lunch break. It's all about adding small, mindful moments of movement to your daily routine.