Walking Meditation

Walking is performed more slowly than usual with full attention to the sensations in the legs, the contact of the foot with the floor, and the movement of the body. The practice is a bridge between formal meditation and movement in everyday life. In MBCT it is used as one of three formats of formal practice alongside Body Scan and Sitting Meditation.

Step-by-step guide

1. Stand, feet hip-width apart. A few breath cycles, feel the contact of the legs with the floor.
2. Begin to walk slowly: right leg — lift, carry, place. Notice every element.
3. Attention on the sole: pressure, warmth, texture of the surface under the foot.
4. Notice the whole body in movement: knees, hips, arms, torso.
5. When the mind wanders — bring it back to the sensation in the leg.
6. At any pace — slow (formal practice) or normal (everyday life).
7. Close standing, one or two breath cycles, become aware of the whole body.

When to use

• Home practice in weeks 5–8, 15–30 minutes
• As an "informal practice" for any walking: outside, in a corridor, in a shop
• For clients with back pain or those who find it hard to lie/sit still

Key phrases

Follow-up questions