“Be aware of the contact between your feet and the earth. Walk as if you are kissing the earth with your feet.”  – Thich Nhat Hanh

  1. While walking focus your complete attention on every step you take.
  2. Keep in mind that it is easier to walk mindfully with a slower pace, opposed to walking with a faster one.
  3. Focus on how each foot hits the ground, starting with the heel and then as the whole foot coming into contact with it.
  4. Continue your attention on the other foot coming off the ground and coming down again.
  5. Repeat steps 3 & 4 while being aware of your balance as well.
  6. Instead of focusing on walking  you can turn your awareness to everything you encounter while walking. For example, what you see, feel, smell, and hear.
  7. Remember what your intentions are throughout the process of walking. If you plan on resting the mind on your footsteps then keep that in mind, especially when random thoughts begin to arise. Gently bring your focus back to your intention, whatever it may be.
  8. Mindful walking can be done whenever and wherever. It could be just for a couple minutes while you walk from your car to your work desk or for casual moments when you are walking just to walk.