Walking Meditation Tutorial from 10% Happier by Dan Harris
1. Stake out a stretch of ground roughly ten yards long. (That’s somewhat arbitrary – whatever length you’ve got will work.)
2. Slowly pace back and forth, noting: lift, move, place with every stride. Try your best to feel each component of every stride. (Don’t look at your feet, just look at a neutral point in the distance.)
3. Every time your mind wanders, gently bring it back.
4. There is a temptation to denigrate walking meditation as less serious or rigorous than seated meditation, but this is wrong. Just because your legs are crossed doesn’t mean you’re meditating more effectively. As a noted teacher once said, “I’ve seen chickens sitting on their eggs for days on end.”