Mindful Meditation:
Walking Meditation:
if you do any period of undisturbed walking during the day — at least ten or fifteen minutes — then you can do a little walking meditation.
It’ll be easiest if done somewhere with fewer distractions, but try it anywhere and see what happens.
As when cultivating all forms of mindfulness, it’s about focusing the attention.
At first, people often concentrate on the sensation of their feet touching the ground.
Then you could just as easily focus on your breath or move the attention around your body, part by part.
The key, though, is to develop a sort of relaxed attention. When your mind wanders away, bring it back gently, without judging yourself
Experience Nature:
If your walking meditation should happen to take you to a park or green space of some kind, then this is the perfect opportunity for a little more mindfulness.
As you stand, sit or walk, try to become more aware of nature around you.
See the different types of leaves; hear the bird calls, the wind and the distant rumble of traffic; sense the air moving over your skin and sun heating your face.
Again, after a few moments, your mind may try to wander where it will.
Be kind to yourself: gently nudge your attention back to nature and your surroundings.
Many people do this naturally when they are in nature but do not necessarily label it meditation.
It’s doesn’t matter what you call it, as long as your attention is focused on the present moment.
Hopefully these will give you some ideas about how to practice mindfulness during your day.
As mindfulness expert, Dr. Jon Kabat-Zinn, says:
“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”