Finding time to meditate is quite hard in our busy lives. With the number of distractions available continually increasing, it's even hard to find a quiet place and time to focus. So try this simple technique of walking meditation to help calm and focus your mind on the move, at any time.
What type of meditation is right for you?
There are countless ways to meditate, and the best way will depend on each individual’s temperament and preference. Here are just one of the many techniques you might want to explore in your own practice.
If you find sitting still a challenge, or you’re too busy to find time to sit for a while, try walking meditation. Whenever you have the chance to walk, you can practice walking meditation with a simple awareness of your present moment experience as you are walking.
Ideally, we walk this way just to enjoy the experience of walking, rather than when we have to get somewhere. But life is busy, so try to fit this practice in whenever and wherever you can—on your way home from work or school, at the airport waiting for your flight, or when you walk your dog.
Begin in a calm and quiet place, like a small garden, a park, or even indoors—this is easier than doing it where there are a lot of distractions. Simply remain aware of yourself as you walk, without any inner dialogue or narrative. Notice what comes up around you, like the sound of birds or children laughing or the leaves rustling in the trees. Avoid getting involved thinking about these things—just notice that they are happening around you while you are walking.
Observe the difference between THINKING about how you are walking or breathing and simply BEING AWARE that you are walking and breathing, finding a relaxed ease in both the breath and the way you feel while walking. Start by paying attention to the feet, the movement of the body, and the rhythm of the breath. Then, slowly allow this to become a more open awareness, which allows you to sense that your feet are touching the earth and your body is moving in space while still being conscious of what is around you.
NOTE: Technically speaking, the technique mentioned here is to prepare for meditation because the state of meditation occurs spontaneously when the conditions are right.