Walking meditation

What it is and where it comes from

Walking meditation shifts mindful attention to movement: instead of sitting still, the person walks very slowly and deliberately, noticing the sensation of each foot lifting, moving, and placing down. Thich Nhat Hanh taught it extensively as an alternative for those who find seated meditation difficult, or as a natural complement between seated sessions. It is also a useful entry point for people with bodily restlessness or difficulty staying still for long periods.

• Thich Nhat Hanh, The Long Road Turns to Joy: A Guide to Walking Meditation (1996) — Guía dedicada específicamente a la práctica de meditación caminando.

How to practice it

1. 1.Choose a quiet space where you can walk in a straight line for about 10-15 steps, back and forth.
2. 2.Walk much more slowly than usual, mentally dividing each step into 'lifting', 'moving', 'placing'.
3. 3.Coordinate the step with your breath if it feels natural, without forcing a specific cadence.
4. 4.When you reach the end of the space, stop, breathe, turn mindfully, and walk back.
5. 5.If the mind wanders, bring attention back to the sensation of the feet contacting the ground.