Walking Meditation – Relax While Walking

When you go for a walk, give your mind a break and pay attention to your senses. What can you see? If you are at a park, are there trees, grass, play areas, animals, cars, and people? Pay attention to what is around you without making stories. What can you hear? Are people talking, children playing, birds singing, or dogs barking? Feel the air on your face while you walk. Is it cold, warm, or hot? Smell the air? Does it have a good smell like fresh dirt, flowers, or cut grass? Does the air smell bad? Notice everything changing with each step you take. Be aware and stay focused on your senses without making stories. Do this for a few minutes. Then go back to your regular way of walking and see if you feel a little more relaxed and calmer.

If thoughts, emotions, or sensations take you away from focusing on your senses, this is normal. As soon as you realize your focus has wandered, just let go, and move your concentration back to your senses. If whatever pulled you away is strong, let your attention stay on it until it lessens and then return to focusing on your senses. The thoughts pulling you away are normal and necessary. This process helps develop focus and awareness, which allows you to let go of stress and feel happier.

Learning to watch your wandering mind and seeing for yourself where your mental activity is taking you is as helpful as keeping your focus on your senses. It helps you see what your mind is up too, and shows you options to help you choose a happier path. Once you get a handle on seeing and understanding your choices and options, you can transfer this to other parts of your life.