A Winter Walking Meditation

Even in the cold days of winter, the practice of a walking meditation is an invitation to slow down, feel your breath, and allow each step you take to become a moment of awareness. There’s something deeply calming about touching the earth directly; it roots you, settles your energy, and lowers your stress all while supporting emotional ease.

Walking meditation is a mindful practice that can be done indoors or outdoors. As you focus on walking slowly and with intention, you feel the connection of each part of your foot with the earth.

How to Practice Your Walking Meditation

Pick a quiet place, indoors or outdoors, such as a park or a place in your home.
Begin by standing with your feet slightly wider than hip width apart and feeling your feet connect with the earth. Spread your toes and allow the four corners of your feet to connect with ground beneath you. Pause, and take a few deep breaths in through your nose and out through your mouth.
When you feel ready, begin by walking slowly. Feel each part of your foot connect with the ground. Step intentionally with your heel, ball of your foot, and toes, and then lift the other foot and repeat: heel, ball of your foot, toes. Taking each step carefully and mindfully.
As you walk, you might tune into your senses. Notice what you’re seeing, what you’re hearing, what you’re feeling, and what you’re smelling. Consider what’s around you.
If, or when, the mind begins to wander, bring yourself back to your breath. Bring yourself back to the sensation of your feet with the earth.
Start with five minutes and gradually work yourself up to more time if you’d like. Allow yourself to slow down, and enjoy the beauty of the outdoors!