How to Practice Walking Meditation

“I always tell my patients when I am facilitating a Mindfulness Meditation psychoeducation group, that there are various ways to incorporate Mindfulness practice in your life. Some people are not able to sit down to meditate because it makes them uncomfortable or they find that it makes them more anxious to do so and guess what that is completely okay. Walking meditation is a great way to practice mindfulness meditation for those that prefer movement or just are not used to sitting. The most important thing is making sure that you find ways to implement self-care practices to refocus on replenishing your own energy and to reduce stress levels”.

“As the weather warms up at work, one of the ways that I love to incorporate mindfulness practice if I miss my morning meditation in the morning due to being too busy is I take a walk. Usually after 2pm, when my patients have left and I am done with running groups. I will gather a co-worker or two and take a 10-15 minute walk before I dig into paperwork and it does wonders for my soul, just getting out of the building and focusing on fresh air, helps the blood flow and helps me to refocus on myself”. 

"I would like to share with you how you can do this practice".

"During Walking Meditation, your focus is just on placing awareness on the process of walking".

Step  1- Find a space where you can walk for about ten feet. You can do this barefoot as it brings awareness to what is happening in your body when you are walking. If you are in an area that is not suitable for walking barefoot, wear comfortable shoes or sneakers. 

Bring your awareness down to your feet. Notice sensations there. Shift weight from your left leg to your right leg.

Step 2 Shift your weight from your left leg to your right leg. Lift your head and look straight ahead and hold your chest high. You can hold your hands loosely to the side or clasp them behind your back. 

Now being to the process of walking. Extend the right leg forward and notice the weight redistribution.

Step 3: As the weight shifts forward, notice how the heel of your left leg begins to lift. Swing the left leg forward and repeat. At the end of the walking path, come to a complete stop and take a deep meaningful breath. Now turnaround and walk to to the other side, following the same practice. To Start with practice mindful walking for 5 minutes and gradually increase in duration. 

"As spring is in the air, use Mother Nature to help you practice self-care, we all need it daily. When you focus on self-care, not only are you taking care of yourself, but you are in turn, taking care of others through replenishing your cup to be the best version of you in order to provide the best care possible".

Sincerely,

Shara Ruffin, LSW, ACSW, C-SWHC, GC-C, CCFT, CCPT