Mindful walking

Mindful walking is one of the most accessible and oldest practices. Thich Nhat Hanh made it a central practice. It turns an ordinary commute into attention training, without adding time to your day.

How to practice

1
Choose a usual route: between two rooms, to the café, in a park.
2
Slow your pace slightly. Not dramatically — just enough to notice.
3
Bring your attention to the sensation of your feet touching the ground. The heel, the sole, the toes.
4
Notice the movement of your legs, the natural swing of your arms.
5
Feel the air on your skin. Hear the sounds around you without labeling them.
6
When the mind wanders, notice it without judgment and come back to the feet.
7
Leave the phone in your pocket. This walk is your practice.