Next time you are walking for fitness, running errands, or strolling on the beach, try this simple meditation to focus your mind, relax your body, and unite with your breath.

Walking at a pace where you can comfortably breath in and out through your nose, become aware of your breath.

Draw your breath down into your lower abdomen and relax your shoulders.

Tune into your posture. Stretch up through the back of your neck, and gaze softly ahead. Take long and graceful strides. Let your arms relax and extend, swinging fluidly at your sides, rather than pumping back and forth.

Now, begin to match your breath with your strides. Inhaling for two steps, then exhaling for two steps. Get into the rhythm. Let yourself feel the rhythm in your whole body as you inhale-step-step, exhale-step-step.

Now, try to focus your breath enough that you can inhale for three steps, then four, even five. But, it is essential that you don’t create tension in your body, especially your neck and shoulders, and you don’t lose your rhythm. Try this exercise walking slowly, quickly, and in between. Feel how your body responds. This exercise is especially beneficial when you need to “cool down” or release your mind from mental chatter.

Finally, let a gentle smile soften your face, feel the sun warm on your skin, the breeze cooling your body, the sounds of birds in the trees, the sights of your neighbourhood, your city, or nature. Enjoy!