When people think of meditation, they usually envision someone (like a Buddhist monk) seated cross-legged, eyes closed with their hands in some kind of yogic mudra on their thighs. This can be part of people's resistance to meditation -- thinking that they have to remain perfectly still and without thoughts. However, there are many ways to meditate, some of which involve movement! One more common meditative practice, although not all would immediately identify it as meditation, is the physical practice of yoga. Anything can become a meditation with the right frame of mind and focus, including the simple act of walking.

For some people, movement helps with focus. If you’re the type of person who likes to pace when you’re thinking or if you enjoy fidgeting while writing or working, then walking meditation may be a great practice for you! There are great advantages to both walking and meditation – from improving mental health to managing chronic conditions – especially if you do either/or in nature! Some of these benefits include:

• Boosts blood flow which can increase energy and reduce fatigue
• Improves blood sugar levels, strengthens the heart and circulation
• Improves digestion
• Reduces stiffness in joints and improves posture and flexibility
• Improves mental alertness, memory, creativity and problem solving
• Elevates mood, reduces anxiety and helps relieve stress
• Helps relieve insomnia and improves sleep quality
• Inspires creativity

How to perform the 5-Senses Walking Meditation:

1. Before beginning, take a moment to draw in three full, deep breaths through the nose, breathing in the air around you and tuning into your environment. If you are outside, take a moment to close your eyes and feel the sun and/or breeze on your face
2. As you start to move, walk at a natural pace at first. Place your hands wherever is comfortable: on your stomach, behind your back or by your sides.
   • If you find it useful, you can count the steps up to 10 and then start over at one. If you're in a small space, when you hit ten, pause and intentionally pick a time to turn around.
   • With each step, pay attention to the rise and fall of your foot. Notice the movements of your legs and the rest of your body. Notice any movement of your body from side to side.
   • Whatever catches your attention, return to the feeling of walking. Your mind will wander, so without frustration, guide it back to the sensation of walking as many times as you need to. 
3. Now, for a few minutes, focus your attention on the sounds around you. Whether you're indoors, in the woods, or in a city, pay attention to sounds without labeling or naming. Try not to judge whether you find the sounds pleasant or unpleasant and notice that sounds are neither more nor less than sounds.
4. Shift your awareness to your sense of smell for a few minutes. Again, just notice. Don't force yourself to feel anything, just draw attention to the sense of smell, whatever you discover.
5. Now move on to vision: colors and objects and whatever else you see. Patiently come back anytime something grabs your attention, or even if something needs to be addressed, like avoiding an obstacle. Stay natural, not too rigid, not dreaming and drifting, but with a sustained awareness.
6. Lastly, think about tastes. This doesn’t mean physically tasting your surroundings, but more so how the air around you tastes. You can also assess whether the air feels dry or damp on the mouth.
7. Keep this awareness open to everything around you, wherever you are. Nothing to do, nothing to fix, nothing to change. Fully aware and walking mindfully.
8. In the final moments, come back to awareness of the physical sensations of walking, wherever your mind has been found throughout the practice. Notice that your feet are touching the ground again. Notice your body movements again with each step.

You are also welcome to stop at some point and find a place to sit and write a poem, draw, paint, or any other silent activity you wish. When you have finished, download our 5-senses journaling activity and journal your experience and whatever came to mind during your walking meditation or print it ahead of time and journal part-way through your walk!

Tips for Busy People

You do not need to dedicate an hour or even 30 minutes to walking outside. Nor do you need to drive to a trail or the beach to be in nature. While this is recommended, as you will reap other benefits from being in nature, you can do this practice without taking a lot of time out of your busy day! You can easily do this practice in the comfort of your own home or at work. The key is finding a quiet place to walk and to focus on the sensations in your body as you walk to enter a relaxing and meditative state. 

• Setting even 10 minutes of your lunch hour to walk outside (if it’s a nice day) or to mindfully walk through your workplace is a great start.
• Adopt a mindful focus anytime you get up from your desk -- even if it’s just to pick something up from the printer. Use the walk from your desk to the printer to focus on the sensations and environment around you to become more attune to your present moment.
• Use your commute to focus on your senses. While walking to the bus stop or subway station.
• Consider parking a few minutes walk from work to give yourself some time to tune into your senses while you walk from the car to the building.

There are many more ways that you can adopt this practice -- you just need to get creative! The more you do it, the more natural it will become to tune into your body as you walk.