Posted: Thu, 19 Aug 2010 11:11 AM - 12,028 Readers

By: Paul SMith

Focus on your breathing.  Paul Smith, walking meditation instructor at Lake Austin Spa Resort in Austin, Texas, recommends inhaling slowly through your nose for 4 steps, keeping your breath in for 2 steps, exhaling for 4 steps, and then waiting 2 steps before inhaling again.

Gently corral your wandering mind. Try repeating an affirmation in time with your breathing and steps. Smith recommends phrases such as, “My life is a pleasure,” “I speak the truth and listen without judging,” or “I see all things in clarity.” Another trick: Visualize putting your worrisome thoughts in a balloon and letting go of the string.

Hold one hand behind your back. This will help slow you down. “Don’t let yourself get into race-walking mode,” Smith says.

Pay attention to your senses. Focus on vision first, which is easiest. Notice a plane overhead, leaves in the trees. Then notice sounds around you, the sun on your face, the smell of cut grass. Smith says, “There are ways to stay in the present.”

On a practical note: If you’re walking for distance, carry a little “mad money” in case you tucker out miles away. But no cell phone – or turn it off if you must have it with you.