Walking meditation is a form of meditation I used regularly when I worked a cubicle job.
To it's advantage, it can be practiced indoors or out, making it a year-round option.
The repetitive motion of your arms and legs aid in entering a meditative state.
So set your timer and start walking.
The object of this meditation is to focus your attention on each step that you take, concentrating on your movement and feeling your feet connect with the earth.
Begin by walking at a brisk pace and then every 5 minutes slow it down until your steps are slow and deliberate.
As you feel yourself relax, coordinate your breathing with your steps.
You may take several steps with the inhale, followed by several steps on the exhale and so on.
Remember to be gentle with yourself.
At first this will be awkward and that is to be expected.
You are becoming mindful of something we usually do not pay attention to.
As you walk, keep your focus on where you are, here and now.
Stretch out your feet completely with each step, allowing the entire sole of your foot be in contact with the ground, stimulating your meridians.
Take note of how you feel.
What makes this meditation so great is that you can do it at work, while walking the dog, anytime you have the time really.
Just remember - when your mind wanders, bring it back to the moment and focus on the movement of your arms or your feet.