Cultivating a Mindfulness Practice Through Walking Meditations

Dana Frayne, Advanced Clinical Fellow

Whether it’s going to Rockaway Beach or taking a walk in Prospect Park, there are plenty of outdoor activities to explore in the summer months in New York City. As you’re going outside, there’s an opportunity to tap into mindful awareness of the body. One way in which this can be cultivated is through walking meditations.

I was first introduced to walking meditation practices through my meditation teacher Dale Asrael who teaches “Foundations of Mindfulness” at Naropa University. In this class, we were introduced to mindfulness techniques that can be integrated into the therapeutic process. One of these techniques was walking meditations, which involves intentionally entering into a meditative state while walking.

In our class, we did a walking meditation in which we began by intentionally stepping over an object or doorway that signaled we were intentionally stepping into a meditative state. To set the container, we also gave ourselves a time limit (such as ten minutes). Once we crossed over the threshold, we were invited to slow down and take in our surroundings. 

Oftentimes in a place that’s as busy as New York City, it’s not uncommon to rush through the everyday walks. Walking to your subway station might feel like a blur because of the rush to get somewhere. Walking meditation is different from walking down the street because it’s an active choice of slowing down and noticing all the somatic happenings you might not have noticed before, like your heartbeat or the sensation of your feet in your shoes. There’s also an opportunity to notice all of the physical details you might miss normally, such as a tree that’s blooming new flowers on your street.

Mindfulness is a way to deepen our presence and awareness as we move through the world. Trying out a walking meditation is just one way to deepen your awareness, and it may open up new pathways in your everyday awareness that you haven’t yet encountered.