All you need is a short path, which doesn’t have to be a “path” per se but simply one you “create”, so to speak, by walking backwards and forwards ... or, if you prefer, in a circular fashion.
The path should be some 3-10 (preferably around 6) metres in length, must have a definite “start” and “end”, and its surface should be flat and even.
Start with a “standing meditation” (“Standing, standing”) for a minute or two.
The focus is on your body ... not your breath ... in a walking meditation.
Feel the sensation of your feet “pressing” against the floor/earth. Does it feel hard or soft? Warm or cold? Feel the whole body standing … and later slowly and gently turning (“Turning, turning”) ... with awareness.
Now begin to walk slowly.
Focus on each step.
Feel each step as it comes. Be fully present with each step.
Notice every sensation of the walking process.
Walk “flat-footed”. Place the foot down flat … heal first … toes later.
“Left, right, left, right …” Steps short … about 15- 20 cm apart.
Over time, you can build up to noting all 6 component parts of each step ... concurrent with the actual experience of the various movements ... “raising”, “lifting”, “pushing”, “dropping”, “touching”, and “pressing”. Be aware of the contact between your foot and the ground.
Be gentle with yourself. Say to yourself, interiorly, “Be well” ... sending out loving kindness to others and yourself.
At the risk of repeating myself, don't follow your breath or abdominal movements in this type of mindfulness meditation.
Observe the movement of your feet whilst engaged in your walking meditation ... but don’t look at your feet. Feel each step mindfully as you lift each foot off the floor/ground. Feel the sensations in each foot, ankle, leg, knee, the hips, the back, the neck, the head, the face, etc.
Look at a place about 2 metres ahead. Don’t gaze about here and there.
Hands by side, in pockets or clasped in front or at rear ... resting easily ... wherever they’re comfortable.
If background thoughts, etc, arise ... simply keep focused on noting your steps.
Be aware of the movements with your mind as well as the sensations throughout your body.
If you become distracted, and focusing on noting your steps doesn’t help ... stand for a few moments, and watch your breath ... until the mind calms. Be fully mindful with an alert, relaxed attention to the present moment.
WALKING THE LABYRINTH WITH MINDFULNESS
A SIMPLE FORM OF MINDFULNESS SITTING MEDITATION