in nature can be a powerful experience, whether you're walking
through a beautiful flower garden on a warm, sunny day, or a
muddy path on a drizzly, gray day. Maintaining contact with
the natural world is crucial to human survival. If you live
in the country, country walks are easy. If you live in the city
take a mini vacation every week or two, drive out into the country,
by matching your steps with your breath. Don't force a
rhythm that doesn't feel right. For a slow pace, try one
to four steps for every deep inhalation and one to four
(or two to eight) steps for every long, full exhalation.
your awareness to your feet. Feel them as they make contact
with the earth. Do they touch the ground heel to toe?
How does it feel to touch the earth? Can you feel the
movement of your weight shifting along the length of your
foot as it touches the ground from heel to toe? Are you
slamming your heel into the ground instead of placing
do you see? Notice the colors, textures, patterns, and
the movement of nature.
do you hear? Notice the sounds of nature.
do you smell? Notice the aromas of nature.
do you feel? Stop occasionally to put your hand on a tree,
feel a beautiful flower petal, brush your fingers through
the grass, examine a lovely seashell, take in an incredible
view. Give thanks for the beauty you are surrounded by.
Then continue on.
point of meditative walking in nature is to heighten your
awareness and re-energize and replenish your soul.
for at least 20 minutes. An hour every day is even better.
Walking meditation is a wonderful practice to add to your