It’s no secret that taking a short meditation break can provide a lasting energy boost. A little more surprising: You don’t have to sit on a cushion to get your fix. “Mindful walking has a long history within meditative traditions, including both Buddhist and Christian,” says psychologist Jean Kristeller, PhD. It’s an easy way to practice being mindful while also burning calories, and it can help you learn to focus on your breath while exercising. It can be done at any pace.
Watch Jenny Sansouci, health coach and author of Healthy Crush, walk her way to more energy in the video above, and find Kristeller’s step-by-step directions below.
1. Stand with your feet shoulder-width apart. Close your eyes, or rest your gaze on a spot on the ground 3 to 4 feet in front of you. Notice how your feet feel on the ground (remove your shoes if you wish). Soften your knees so blood can flow easily into and out of your legs.
2. Notice your breath, feeling the air moving into the center of your body. Make sure your abdomen is expanding before your chest does as you inhale, then releasing gently as you exhale.
3. Now return your attention to your feet. Imagine you have four points of contact with the ground: the inside and outside of the front half of your feet and the inside and outside of the back half. Slowly rock back and forth until you feel your weight distributed equally over all four points of your feet.
4. Start walking at your normal pace. After a few minutes, slow down as much as possible: Gently move your weight onto your left foot, slowly lifting your right foot and placing it in front of you. Then gently shift your weight onto your right foot as you slowly lift your left foot and place it in front of you. Notice how your balance changes from moment to moment. Just relax and move, being attentive to each movement of shifting, lifting, swinging, placing.
5. Now try this at a faster pace, somewhere between the very slow speed and your normal speed. For 5 minutes, alternate between your very slow speed, moderate speed, and normal speed.
6. Finally, stand still and silent for several moments as your heart rate comes down. What does it feel like to stop the momentum of movement? What is it like to be still? Return your focus to your four points of contact with the ground, noticing your breath in the center of your body.