There are four main parts to a walking meditation:

1. Be aware of your breathing

We tend to take breathing for granted and, unless you're out of
breath for some reason, there's a good chance that your breathing
is as close to automatic as things get for us. Focus on your
breathing. Notice the feeling of the air as it travels through your
nostrils on its journey to your lungs. Notice it all the way down
and check out how it feels to fill your lungs with fresh air. Then
do the same in reverse as the used air leaves your system. Maybe
imagine all your stresses flowing out with the expelled air.

2. Be aware of your surroundings

Too often, we walk around on autopilot. Instead, become more aware
of the things around you. Notice the smells and colors and sounds.
You'll be surprised at just how many things you encounter that
you've passed on a daily basis yet never actually noticed before.

3. Be conscious of your body

Again, walking is something most of us are lucky enough to be able
to take for granted. Turn your focus to the processes going on in
your body as you walk. See how your arms swing. Feel your feet
touching the ground with every step. Notice how your shoes or other
footwear interact with your feet. Maybe even wiggle your toes
occasionally and notice how this affects other things. Feel the
breeze as it wafts across your head and body. We take all these
kind of things for granted normally, so have fun as you explore
them, maybe for the first time since you were a young child.

4. Reflect on your meditation

Let your thoughts flow through your mind. Allow some of them to
catch the breeze and simply float away - this is a great way to
deal with stress and other things that crop up in our busy daily
lives. Maybe expand on some of the thoughts that manifest as you
meditate. Turn your focus to some of the thoughts that would
otherwise only pay you a fleeting visit. Have fun with this
exploration process and allow it, in turn, to have fun with you.
After all, meditation doesn't have to be 100% serious!

1. Be aware of your breathing

We tend to take breathing for granted and, unless you're out of
breath for some reason, there's a good chance that your breathing
is as close to automatic as things get for us. Focus on your
breathing. Notice the feeling of the air as it travels through your
nostrils on its journey to your lungs. Notice it all the way down
and check out how it feels to fill your lungs with fresh air. Then
do the same in reverse as the used air leaves your system. Maybe
imagine all your stresses flowing out with the expelled air.

2. Be aware of your surroundings

Too often, we walk around on autopilot. Instead, become more aware
of the things around you. Notice the smells and colors and sounds.
You'll be surprised at just how many things you encounter that
you've passed on a daily basis yet never actually noticed before.

3. Be conscious of your body

Again, walking is something most of us are lucky enough to be able
to take for granted. Turn your focus to the processes going on in
your body as you walk. See how your arms swing. Feel your feet
touching the ground with every step. Notice how your shoes or other
footwear interact with your feet. Maybe even wiggle your toes
occasionally and notice how this affects other things. Feel the
breeze as it wafts across your head and body. We take all these
kind of things for granted normally, so have fun as you explore
them, maybe for the first time since you were a young child.

4. Reflect on your meditation

Let your thoughts flow through your mind. Allow some of them to
catch the breeze and simply float away - this is a great way to
deal with stress and other things that crop up in our busy daily
lives. Maybe expand on some of the thoughts that manifest as you
meditate. Turn your focus to some of the thoughts that would
otherwise only pay you a fleeting visit. Have fun with this
exploration process and allow it, in turn, to have fun with you.
After all, meditation doesn't have to be 100% serious!