Begin this practice with a few minutes and extend to half an hour or more over time. Pick a familiar place to walk so that you don't have to think about where you are going and can turn your mind inwardly.
Step out in regular and rhythmic strides, paying attention to your actions: when your right leg steps forward, your left arm swings forward; and when your left leg steps forward, your right arm swings forward, and so on.
The point is to develop concentration on the activity of the moment, thereby excluding the mind from running to other thoughts or ideas.
I have practiced this in a circle of a large group of people by consciously watching each of my steps while maintaining a measured distance to the person ahead of me - say 4 feet distance between.
I feel the added benefit of walking to develop concentration is that the right and left brain are exercised and coordinated, as the right side of the body is controlled from the left hemisphere and vice versa.
When the mind develops the ability to concentrate it can be calm and one-pointed, better able to solve pressing problems in an orderly and methodical way.
Combine your walking meditation with some of the other choices listed here to round out your practice and have options on cold or wet days:
I invite you to join me in a daily group cyber meditation for personal and planetary peace. Click the article here to read about it.
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Article by Susan Helene Kramer