According to MeditationOasis.com, walking meditation can be as profound as sitting meditation and has the advantage of bringing the meditative experience into your activity.
Here’s how to do it:
Before starting, spend some time standing still, becoming aware of your body. Take a few deep breaths, paying attention to the sensation of your breath. Allow your breath to return to normal and notice it. Next, bring your awareness back to your body, and notice how your body feels as you stand and what sensations you’re feeling.
Begin walking at a relaxed, somewhat slow but normal pace. As you walk, pay attention to what you’re feeling in your body. When you feel your attention being drawn to the sights around you, refocus on what’s going on internally and the physical experience of walking. Try to notice how every little thing in your body feels.
Pay attention to how the soles of your feet feel. Become aware of the contact your feet make with your socks and/or shoes, the textures of the fabrics touching, the way your feet feel as they support the weight of your body and the sensations in them as you continue walking. Feel your entire foot, noticing how it feels as your foot lifts and moves forward. Next, bring your awareness up through each part of your body and notice the different sensations as you walk. Slowly scan your body from your feet to your head, letting go of any tension you feel and allowing your entire body to relax. If your mind is wandering, you can continue scanning your body and noticing any sensations you feel to bring your awareness back to your walking meditation.
“Walking outside in the fresh air is better than trudging ’round inside your brain.” – Sue Fitzmaurice
P.S. — I’ve created a free audio of the instructions for you to use while you’re doing your meditation. Download here –> Walking Meditation Audio