How to Walk Mindfully – A Walking Meditation for Serenity

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How often do you walk? Like, all the time, right?

Me too. 

Buuut, how often are you actually present for that walk? To the grocery store from the car? To the kitchen for a snack? With the kids on their bikes alongside you? Do you remember anything from those walks?

Usually, we’re so concerned with getting there—wherever “there” is—that we go into autopilot. The goal is getting to the store. Getting the snack. Or getting the kids outside to burn off some of that excess energy, right?

Our thoughts come and go and wander in and out. 

Whether we’re on autopilot, or skipping from one thought to another, we’re not present. 

But what if the purpose was to connect? Or to just be? With yourself. With the world around you.

What if I told you, you could use those quick jaunts to and from your destinations to find peace, serenity and even happiness? 

Whether you’re on a hike, a neighborhood stroll or meandering around your yard, this post will guide you through how to use that time to do a walking meditation and step into a mindful moment. 

Find Peace with a Walking Meditation

Ok, if you’re new to mindfulness, you may feel overwhelmed when I mention “meditation.” I know when I first started practicing mindfulness being mindful seemed a lot easier than meditating. But it’s not as intimidating as you may think. In fact, you’ll be able to do it by the time you finish reading this post!

Before we talk about how to walk mindfully, let’s first adjust our purpose for the walk we’re taking. Whatever the reason is for your walk, consider this.

In the Walking Mediation poem by Thich Nhat Hanh (Zen master, peacemaker, writer and scholar known around the world as one of today’s best Buddhist teachers), he says this:

“Take my hand. We will walk. We will only walk. We will enjoy our walk without thinking of arriving anywhere.”

Thich Nhat Hanh

Put aside thoughts of where you’re going, what you’re doing, or anything else. Not forever, or even your entire walk, just for right now.

Thich Nhat Hanh then says:

“Walk and touch peace every moment. Walk and touch happiness every moment. Each step brings a fresh breeze. Each step makes a flower bloom under our feet. Kiss the Earth with your feet. Print on Earth your love and happiness.”

Thich Nhat Hanh

During this mindful walk, we will practice noticing more within ourselves and the world around us. We will experience the present moment we’re in. Are you ready? Let’s do this.

How to Walk Mindfully

Mindful walking is one of the easiest mindfulness practices to perform. Since we walk every day, we have the opportunity to do this at least once a day, if not more often. 

So, as you get started, keep in mind that you don’t have to do ALL of these. I can find a mindful moment with just one of these steps. So feel free to start small and with whatever comes most naturally to you. Here’s how to take a mindful walk!

Get Outdoors

It’s WAY easier to walk mindfully when we’re outside, in fresh air, beneath a large, endless sky. If you have access to walk along water, on a trail, or among trees, go for it. If city streets are your only option, don’t worry, I’ve done loads of mindful walks in my suburban neighborhood!

Notice Yourself – Your Breath and Movement

First, let’s bring our awareness inward. How are you feeling? Anxious? Tired? Excited? Note the feeling, and move on. Don’t worry about why you feel that way or pass judgment on having those feelings. Next, let’s notice our breathing. Don’t worry about changing it. Just commune with your breath for a while. Then move on to our body. Notice the pace of your walk, the bounce of your hair, the sway of your arms. Again, don’t change anything, just notice.

Now, Notice the World Around You

Obviously, while walking, we can’t be unsafe. So come outside of yourself and notice what’s going on around you. Are there cars driving by? Street lights? People you’re walking by or with? If your thoughts begin to wander as you move outside of yourself, gently bring them back with the next steps.

See the Details

Our eyes are open all the time. But let’s give them an opportunity to take the steering wheel here. See the larger things around you. People near you. Cars passing. Now look for smaller details. See the different colors of leaves above you. The sparkle of the sun on a windshield. The holes in the sidewalk beneath you. Don’t think about what you see, just notice it. Whether it’s 20 seconds or a minute, you don’t need to stay here long.

Pick up the Sounds

With your eyes open (so you know where you’re going!), let your ears engage next. Listen to louder sounds first. The whistle of a train. The music of speakers on a bike rider speeding by you. The revving of a car engine. You’ll then notice quieter noises you didn’t hear before. The chirp of a bird. The chatter of your kids on their scooters in front of you. The rumble of a lawn mower. Fainter sounds will come last: the constant whirring of an air conditioning unit at the house next to you. The trickling of the stream you’re crossing. The steady crunch of the gravel under your feet. Again, you don’t need to do this for long and if your mind wanders, bring it back.

Catch the Scents

Now, try smelling the air. Are there scents of wild flowers? Smoke from a fire pit or barbecue? Or maybe it’s a lack of smell that you notice. Perhaps your house had a strong scent of something and you notice the absence of it now that you’re outside.

Ground Yourself

Lastly, as we become aware of any sensations our bodies feel—the tingling of our fingers against the air as our arms sway, sweat trickling down the side of our face—pay particular attention to the sturdy, firm ground connecting with our feet for each step. 

Acknowledging this sensation grounds us to this moment. Keeps us tethered to now. 

And as you practice, and experience wandering thoughts, come back to your feet connecting with the ground beneath you. Usually, during mediation, our breath is our anchor and we can return to it when we become distracted. But while we walk, taking consistent, deep breaths can be challenging. 

So let the ground under your feet be your anchor to your practice and to the present moment.

Bonus – Find a Mindful Moment in a Minute

I bet you’re wondering how long this entire practice will take. Guess what? It can last for as long as you’d like. If you’re new to this, don’t worry so much about time. Instead, use a landmark as your measurement. Maybe this block you’ll notice the sights. And the next block will be sounds. Maybe you’ll do each step between driveways. Find what works for you. 

For your reference, I walk with my kids for about an hour a day and I do this for a minute or two on our walks. Or I do a walking meditation around my garden for a few minutes. 

If you walk mindfully for even a minute, you’ve succeeded in connecting to the present and finding a mindful moment.

How Will You Try Mindful Walking?

With our family still isolating and social distancing due to COVID-19, I’ve found it especially beneficial to walk mindfully every morning. It’s helped me cope with my anxiety and it allows my kids to get the physical activity they’d usually receive at school. And since they’re home all day with me now, dedicating a time to meditate at home isn’t as easy. So doing a walking meditation while we’re all out together has helped.

Ready to go on a mindful walk? Which one of the above steps do you want to try the next time you head out? Let me know in the comments below!

Thanks for joining me on my mission to be more mindful,

-Chelsea