If you are new to meditation and want to try a method that is a bit more active, walking meditation either indoors or outdoors in nature is a great option.
Find a space where you can take about 15-20 steps back and forth. You will be walking very slowly and won’t want to be disturbed, so try to find the appropriate location and space.
Start walking in one direction and once you reach the end, pause, take a few deep breaths and when you’re ready, go back and retrace your steps in the opposite direction.
You can place your hands clasped in front your body or behind. Or maybe it’s more natural for you to have them at your sides. Walk in the way that is most comfortable for you.
You will continue to do this as you deliberately think about the different sensations in your body. Your steps should be short and slow, feeling how you lift one foot and place it down prior to lifting the other. Feel the weight of your body shifting as you walk. The sensations on the bottom of your feet. Feel the balance of your head and neck as you walk. Be aware of how your breathing.
If your mind starts to wander, just bring the focus back to the sensations of the body. You can also change the pace of your walk, slowing the pace over time.
Try this walking meditation for 10 minutes daily for a week and take note of any changes you feel. You may find that you become more aware as you are walking through your day. Give it a try and share your experience.