We can connect to our senses and nourish our relationship to the peace, pleasure, and technicolor qualities of the present moment, as we walk. Starting your day with an intentional morning walking meditation can be the key to bringing calm awareness, as you very simply pay attention to what the body is experiencing, as you bring your awareness to the physical sensations of feeling your feet as you walk. This walking exercise can be done on the way to your car, in a park, or even as you’re walking down a hallway. All it takes is being awake to what you notice while you’re walking.
Connect With Your Sense in Walking Meditation
A Mindful Walking Practice to Connect with Your Senses
1. Choose a foot to start with. Pick it up, move it through space, and gently place it on the ground, feeling the sensations of each part of this process from heel to toe. So, picking the foot up, making a choice, picking a foot up, lifting it, moving it through space, feeling it touching down from heel to toe, connecting with your senses.
2. Walk with intention. We’re so used to walking in what we call automatic pilot, basically being tuned out and just letting the body go. You may notice that this feels a little strange to be so intentional about walking. That’s okay. This intention that you’re bringing is a way for you to reconnect with the present moment and what you’re feeling right now. This intention is what makes this a walking meditation.
3. Let yourself notice. Notice as much as you can about the feel of picking your foot up, moving through space, and gently placing it down. I get most of us are so used to walking, when we first bring our attention to it, we might even feel a little wobbly. It’s okay: this is normal, and part of what it feels like to wake up and actively connect with the senses and notice the details of what we are doing.
We’re so used to walking in what we call automatic pilot, basically being tuned out and just letting the body go. You may notice that this feels a little strange to be so intentional about walking. That’s okay.
4. Focus your attention. Focus on the feeling of your feet making contact with the ground right now. Can you notice a difference between thinking about your feet and feeling them making contact with the floor or the earth? Can you let yourself experience what it’s like to be grounded and connected as you make a conscious choice to be present for this walking meditation?
5. Feel your surroundings. If you’ve chosen to walk outside, allow yourself to feel the impact of the air on your skin. What do you notice? Is it warm or cool? Is the air damp or dry? Allow yourself to feel it.
6. Notice when thoughts take over. You may notice how quickly your attention is drawn to your thoughts, whether it’s thoughts of your day, list making, maybe you’re running an old conversation or story over and over in your mind. Once you notice your thoughts trying to hijack your walk, you may also notice that being lost in thought makes it more difficult to connect with your senses. You probably will notice that you find it harder to hear what’s going on in your environment, harder to smell anything, or taste anything. Thoughts are that powerful. So, when you know the thoughts are pulling you away, just notice that this is what’s happening, smile, and then you can gently and kindly choose to redirect your attention back to connecting with your senses and even more particularly, back to the feeling of your feet walking. Come back to this experience of the senses and the feet over and over throughout your walking meditation.
Connect with the Present Moment
7. Let yourself experience your surroundings. What do you notice about the weather? Do you have an opinion about it? What happens if you just experience that weather is here, noticing the qualities of the weather, and how you’re experiencing it on the skin or in the body? What happens when you let yourself notice the sounds around you? What do you notice about the smells around you? Can you experience these sensory qualities as the symphony of the world?
The smell of the world: noticing pungent, acrid, sweet, sour, fresh, earthy. Maybe you can notice sounds as high-pitched, low hums, loud, or soft. How much can you allow yourself to take in the world in the minutest detail as your senses experience what’s here, without adding the layer of j