Many people find it difficult to sit in meditation for extended periods of time without a lot of chatter in their minds. Walking meditations is about slowing down and finding the stillness within you. Finding the joy that lives in the stillness. Start out slowly at a pace that feels relaxed. As you walk, exhale long and slowly. The breath will be drawn naturally back into your body. As thoughts arise turn your attention back to the full exhale. Choose a quiet neighborhood or park and walk for 15-30 minutes.
Simple Variations on Walking Meditation
Walk with your hands clasped together either in front or behind you.
Walk with particular awareness of each foot as it touches the earth.
Walk with your head slightly bowed.
As you walk, imagine you are leaving a lotus flower on the ground beneath each step.
As you walk, imagine that you are the Buddha or an enlightened being in full awareness.
Walk with a gentle smile on your face.
As you walk, create a rhythm by counting steps as you inhale and exhale.
Commit yourself, beginning now, to reveling the joy of the moment.