Walking Meditation

Based on the teachings of Jack Kornfield

While standard MBSR instruction focuses on the mechanics of lifting, moving, and placing the foot, this practice invites a different quality: Dignity.In this variation, we do not walk to get to the other side of the room. We walk to arrive in the present moment. We practice moving through the world with a “royal” ease—relaxed, upright, and connected to the earth.

Guided Practice (Audio)

“Walk as if you are kissing the earth with your feet.”

The Practice Instructions

The Setup
Find a path about 10 to 20 paces long. This will be your “container.” Stand at one end. Feel your feet rooted on the floor. Imagine a golden thread pulling the crown of your head toward the sky.
The Intention
Let your hands rest easily, perhaps clasped loosely behind your back. Cast your gaze softly downward. Set the intention: “I am not going anywhere. I am just walking.”
The Movement
Begin to walk slowly. Break the step into three parts: Lifting, Moving, Placing. With every step, imagine the earth rising up to meet and support your foot.
The Pause & Turn
When you reach the end of your path, stop completely. Pause and breathe. Turn mindfully, noticing the shift of weight. Pause again before starting the return journey.
Loving Awareness
When the mind wanders—as it surely will—treat it like a puppy. Do not scold it. Simply say, “Thinking, thinking,” and gently bring your attention back to the next step.