Walking & Meditation Techniques

If you're easily distracted during seated meditation, try walking as you meditate to energize your body as you calm your mind. According to Zen master and author Thich Nhat Hanh, "It takes only a little time, a little mindfulness, and the wish to be happy." The key is to be in the present moment and to savor the act of walking.

Take Steps

Walking meditation, also known as kinhin, can help build your awareness. In a way, it's almost like learning how to walk again. Start by picking a place to practice. It could be somewhere outdoors -- in your neighborhood, at a park or along the ocean -- or even within your own home. You don't need a destination but only to fully embrace the act of walking and noticing your surroundings. Concentrate on your steps as you walk. Observe how you place your foot on the ground and then pick it up and move it forward for the next step. Walk peacefully. Practice from 20 to 30 minutes.

Breathe Mindfully

Before you begin your walking meditation, become aware of your breath. Practice diaphragmatic breathing, which calls for deep inhalations and exhalations. This focus on your breath helps relax your mind and keep it from wandering. You can even match your steps to your breath. In the beginning, your exhalation may be one count longer, which does help you relax as you rid your body of carbon dioxide. Do this four or five times, and then return to even inhalations and exhalations. Even if you stop to enjoy your surroundings, continue focusing on your breath.

Smile

Keep a smile on your face as you walk to keep your step light and your mind serene. Gradually, without your hardly noticing it, you will incorporate the smile and mindfulness into other aspects of your life.

As a physical exercise, walking meditation can increase your stamina and strength, improve your circulatory and digestive systems, enhance your meditating ability and improve your concentration. A 2010 study published in the "Frontiers in Aging Neuroscience" shows that walking for 40 minutes three times a week can enhance brain function in adults between 59 and 80 years old.