If you’re one of those people who thinks that you don’t have time for meditation, I would like to suggest this simple meditation that you can practice any time you walk. This is a meditation that anyone can practice regardless of their religious background, beliefs, likes or dislikes because walking, just as breathing, is what we all do as humans without discrimination.

When you walk, walk by bringing your awareness and attention to your feet. Feel your feet touching the ground. Pay attention at how your heel touches the ground first before the rest of your foot and toes reach the ground. Observe how your body weight moves from one foot to the other as you walk. Observe the sensations in your heels, the bottom of your feet, and your toes. Occasionally, slow down your walking pace so you can feel the entire movement of both your feet touching the ground from heels to toes.

As you walk, focus your attention to only a few feet in front of you. You can keep your peripheral vision, but stay focused just a few feet in front of you. If your attention wonders to what’s around you or into your thoughts, bring your focus back to the sensation beneath your feet.

It is good to practice focusing on your feet whenever you walk; whether you are at home, at work, walking on the street or in nature. You can also allocate 15 to 30 minutes a day to do this meditation slowly and with full awareness of your body and breath as you walk.