Walk this way: a meditation

 Woman in sneakers walks outside

At some point today, you will most likely walk. You may even go for a walk. The very fact that walking is so central to our lives makes it a ready focus for mindful, meditative attention. Here’s a simple set of instructions for walking meditation.

1) Stand up straight with your back upright but not stiff. Notice your feet on the ground and your weight distributed evenly.

2) Curl the thumb of your left hand in and wrap your fingers around it. Place it just above your belly button. Wrap your right hand around it, resting your right thumb in the crevice formed between your left thumb and index finger. (This creates some balance and keeps your arms from swinging, which could be a distraction.)

3) Drop your gaze slightly. This helps you maintain focus.

4) Step out with your left foot. Feel your leg swing, feel the heel hit the ground, then the ball, then the toes.

5) Notice the same sequence as your right foot comes forward.

6) Walk at a steady pace, slightly slower than you would normally walk. When your attention wanders, bring it back to the sensations of your feet touching the ground.



This copyrighted information courtesy of Mindful.org.

Reviewed by Kaiser Permanente Clinical Ambassadors, including Mark Dreskin, MD, Sharon Smith, LPC, and/or David Kane, LCSW. August 2019.

Mindful, healthy mind, healthy life

This information does not replace the advice of a doctor.

Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage, Summary Plan Description or other coverage documents. For recommended treatments, please consult with your health care provider.