Here is an active approach to cultivating mindfulness that many people can use as a change of pace from sitting meditation. It consists of walking while concentrating totally on every step you take. You need to walk slowly enough to be able to be mindful of your least movement, but not so slowly that you lose your balance. With each step, be mindful of your balance, of how you touch your heel to the ground and then progressively bring your whole foot down, and of how the other foot leaves the ground and comes down again farther on. Keep your gaze directed downward a few steps in front of you, maintaining the walking itself as your main object of concentration. If you don't have a big space, then walk back and forth, pausing for a second or two each time you turn around and remaining mindful of this interruption of your movement.

- Matthieu Ricard