Tag Archives: attention

Walking meditation

walking meditation mindfulness

Walking is something we all do every day. But in most cases, we do it automatically, without thinking on the added value it can bring us.

Jon Kabat-Zin wanted to give a new meaning to walking, so he introduced the walking meditation within the formal practices that form the MBSR – Mindfulness-based stress reduction.

Practicing walking meditation is as simple as walking, but while you do it, you can add to the meditation other stimuli, p.e., what you see, what you feel, the smells, the feel of your feet when they get in touch with the ground… what you should avoid is not to try getting caught for other thoughts that alienate us from cultivating our inner observation.

It may be difficult at the beginning: for many years we have used our legs mechanically likely you could even feel awkward during the activity. You can set your eyes straight ahead or you can look down and see how the foot up from the floor and back down, and feel the rhythm of your steps.

Any time is good for practicing walking meditation: in small displacements, at home, in a park, in the way to or back from work … there’s always a good chance to make that path a chance to meditate. Walking as a practice itself, try not to treat it as a further goal, as we usually do during our busy daily life.

Take your time. Do not run. Only wander without looking for a goal, not a destination, without the intention of reaching a particular location. If, for example, you put it into practice during a journey that you are used to do it in 5 minutes, allow yourself to do it in double time and practice walking meditation for 10 minutes.

Before starting practice, think about breathing slowly during those two or three initial steps to accustom your body and mind to this new way of walking. The soles should focus your attention: be aware of the contact between them and the ground you walk on.

You have to control your breathing. Make it mild and slow. It will help you to reduce the effects of stress and facilitate meditation. Make deep but slow breaths inhaling air through the nose and exhaling through your mouth.

And, most important advice: do it lively. Don’t think about a minimum or maximum time for practicing this meditation. And at the end, take a moment for reflect on what you have done, how through the practice, you have found serenity, peace, inner joy.

Sitting meditation


Sitting meditation mindfulness

Finding some time for oneself…

What a difficult thing to do in a fast-paced world like the one we live in…

We all deserve some time for us. Time in which we will not be disturbed. No phone, no interruptions, just ourselves.
It is not easy. There are always other things to do. The current in which we are all immersed is too strong…

In order to get some consistency and commitment, effort and discipline may be needed.

At the beginning it can be just five minutes. Five minutes to start with.

We can sit indoors or outdoors. We can sit on the floor, on a cushion, or on a chair. Sitting in an upright position, in a dignified posture.

We can place our hands on our lap, or on our thighs, whatever feels best for us.

We start by focusing our attention on our breathing. Breathing in, and breathing out. Feeling our abdomen how it expands with the in breath, and how it retracts with the out breath.

Nothing else exists. Just the breathing. The air going in and out.

All kind of thoughts will try to capture our attention. Thoughts, feelings, emotions… It’s okay. No guilt, no judgments. Just being aware of it, and going back to our breathing.

Once more, our mind starts wandering… Just being conscious of it, and gently returning our attention to the breathing.

It is not a struggle, nor a competition with one self or others.

It is an encounter with the now, with the present moment, with ourselves.

All of a sudden, we realize that the time is over. We may have the feeling that our mind has been wandering all the time. That we haven’t done it right, that something has failed, that this was not made for us…

We may feel discouraged, or even disappointed.

No expectations here… Just letting things flow, trusting, experiencing the experience…

Whatever it might be, wherever it may lead us…

As John Kabat Zinn says: “Try for a few years and see what happens…”.