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Among the many types of meditation, walking meditation offers a unique way to cultivate mindfulness and awareness while engaging in physical movement. Unlike traditional seated meditation, walking meditation allows a person to integrate mindfulness into their daily activities. 

Preparation

Before starting the practice, finding a quiet and peaceful place without distractions is an essential part of preparing for a walking meditation session. It could be a garden, a park, or even a quiet room indoors. It is recommended to wear comfortable clothing and shoes that allow for easy movement.

Mindful walking technique

Before starting, one may take a few moments to center their thoughts and set an intention for the practice. The session starts by standing still and bringing attention to the sensation of the feet touching the ground. Feeling the connection between the feet and the earth beneath them, and taking a few deep breaths will help center oneself and alleviate stress.

Start walking slowly

Walking slowly and paying close attention to each step is a good starting point. Be mindful and notice the shifting of weight from one foot to the other. It is helpful to practice awareness of the sensations in the feet as they make contact with the ground.

Focus on your breath

It is also helpful to synchronize the breath with each step. For example, this can be done by inhaling for three steps and exhaling for three steps. Alternatively, simply focusing on the natural rhythm of the breath while walking also helps.

Stay present and maintain a gentle pace

Keeping attention anchored in the present moment and noticing any thoughts, emotions, or sensations that arise while walking without getting caught up in them will improve the results of a walking meditation session. It is recommended to maintain a gentle and steady pace and avoid rushing or forcing the practice. Instead, allowing oneself to move naturally and fluidly can help cultivate mindfulness.