Mindful Walking
This meditation was adapted from Happy Teachers Change the World: A Guide for Cultivating Mindfulness in Education by Thich Nhat Hanh and Katherine Weare.
Why practice this meditation?
This practice helps us to slow down and enjoy movement rather than rushing to our destination. It cultivates an awareness of our body, breath, and the earth beneath our feet. As we slow down, we can let go of stress and anxiety.
Meditation
Begin.
Explain to the group that you will be walking slowly around the space. You can decide whether they walk in a circle, line, or free form.
Demonstrate how to take slow, mindful steps. Remind them to watch out for others and to enjoy each step.
To begin, invite the bell and ask everyone to take a deep breath.
Mindful standing.
Bring your awareness to your feet on the ground.
Stand upright like a tree. Send your roots deep into the ground.
Mindful walking.
Begin walking slowly around the space. Lift each step slowly. Gently set it down.
Feel the bottom of your foot as it touches the earth.
When thoughts come to distract you, notice them and gently bring your attention back to your breathing and stepping.
Coordinate each breath and step (two steps for an in-breath and three for an out-breath, or whatever is comfortable).
Closing.
Ask everyone to stand still like a tree. Notice your breathing and your feet on the ground.
Invite the bell once (optional) and take 3 deep breaths.
Enjoy the stillness and silence.
Stretch and smile.
Variations and Tips
Recite mindfulness phrases as you take each step. For example: “I am strong / I am relaxed” or something that has meaning to you.
Imagine you are walking as different moods, characters, or animals. For examples, imagine walking on a sandy beach or walking like a giraffe.
It is okay if your breath doesn’t match your steps. Just keep it natural and flowing.
If there is a disturbance, gently invite participants to come back to the silence, focusing on their breaths and steps.
Reflection Questions
How did you feel during this practice - your mind? feet? lungs?
Was this different from normal walking? How so?
Did you find this easy, boring, calming, or something else?
How did it feel to walk with everyone else?
Did your mind wander? If so, what did you do to bring it back?