There are days – too many, in fact – when I’m busy, busy, busy…and going nowhere fast, what I think of as “gerbil in a wheel syndrome”. To quote the Red Queen in Lewis Carroll’s Through the Looking-Glass, “Now, here, you see, it takes all the running you can do, to keep in the same place.” That’s when it’s time to slow things down with Mindful Walking Meditation. Perform this deliberately slow and steady walk in a large room or, even better, outdoors where you can focus on nature’s soothing sights and sounds.

Mindful Walking Meditation

  • Stand in with feet about hip-width part. Gaze at focal point (drishti in Sanskrit) about 6 inches in front of you. Arms may be by your sides or bring your hands together in Namasté (prayer position) at the center of your chest.
  • Moving at a leisurely pace, inhale and lift your left foot.
  • Exhale and step forward, mindfully placing your foot down.
  • Inhale and slowly lift your right foot.
  • Exhale and step forward, mindfully placing your foot down.
  • Continue this slow, deliberate walk, alert to every muscle and tendon that help you raise your feet and legs and propel you forward.
  • Walk with awareness…as though you are taking your very first steps.
  • Concentrate on the rhythm of movement and breath.
  • Continue until you feel complete.


  • Increases circulation in the legs
  • Strengthens feet and ankles
  • Helps with concentration
  • Extra! A slow pace improves balance

Acknowledge that life is all about the journey, not the destination. 
From The Healing Yoga Deck