Walking meditation.

"Walk as if you are kissing the Earth with your feet." That's how Thich Nhat Hanh describes walking meditatively outdoors in Peace Is Every Step. If you routinely pucker up to Mother Earth, you already know the joys of walking meditation. However, if you are more in the habit of hitting her upside the head with your big toe, you just might find that a few stolen kisses lead to a lasting love affair.

That's what happened to me. Years ago, I decided to learn meditation to take advantage of its well-known benefits. Most of the forms of meditation I was familiar with focused on sitting and breathing without thought for a specific amount of time. In my ignorance, I thought it sounded pretty simple; after all, I managed to pass several college classes using that technique.

In an effort to focus my mind and be fully present, I tried meditating on candle flames, mantras, colors, my breath, and my navel, but to no avail. Finally I meditated on how much I had spent on books, classes, and tapes and started laughing so hysterically I fell off my meditation pillow. At that point, I happily threw in the meditation towel and headed to the woods for a nice long walk. Lucky for me, I took my camera.

Since I didn't know where a photographic delight might be lurking, I began leisurely stroll through the woods so I could see what was happening. Without trying, my breath slowed down to match my pace and my body relaxed.

Then I began to notice things like the wind, which could stir a flower's petals just as I was ready to take a picture, and the sun, which could cast shadows over an interesting leaf. Smell was also important--I loved lingering near a fragrant flower and only had to walk once on a freshly enjoyed horse trail to learn my lesson. Trees that had previously been appreciated for shade became works of art, and all paths became playgrounds for exploration instead of a means to an end.

As I immersed myself in nature on a regular basis, I became more aware of my surroundings and learned to be in the moment. When I forgot my camera, I started taking snapshots with my mind. After a time, I noticed the images I captured in my mind stayed with me long after my photographs were developed and collecting dust in a drawer. I also discovered that by drinking in the scenery, I could take a cool sip in my mind any time I was stressed or missed my trees.

I didn't realize I was doing walking meditation until I had been doing it for many years. By that point, I finally understood that the meditation journey is different for everyone. Walking in nature is one enjoyable way to get into a meditative state.

There are many different ways to walk meditatively in nature. Some experts provide directions on counting your steps or breath and even the proper dimensions for the walking space if that approach appeals to you. You can also just start walking in a natural surrounding and see what happens. Part of the fun is experimenting and discovering what works for you. Thich Nhat Hanh teaches that "If you feel happy, peaceful, and joyful while you are walking, you are practicing correctly."

According to J.R.R. Tolkien, "not all who wander are lost." My thought is many of these deliberate wanderers are happily connecting with nature and themselves through walking meditation.

Here are some of the things you can do to enhance your meditative walking experiences:

Put safety first. Use appropriate clothing to protect yourself from sun exposure and insects (which enjoy a delicious dining experience as much as you do), and walk in areas where you feel secure.

Breathe. Breathing certainly helps compared to the alternative, but you can also take advantage of the slower rhythm of nature and experiment with different breathing techniques. Before walking, you can close your eyes and take a few deep breaths to help get in the frame of mind for the experience.

Pay attention. By paying attention to your surroundings, you increase your awareness of nature everywhere you find it. While I manage to refrain from hugging every tree I see, I do appreciate them in ways I never did when they were just background scenery.

Make walking a sensory experience. Involve all your senses or just focus on something specific like the wind on your cheeks or the color of the leaves. It's fun to experiment with all the variations that are possible.

Walk without purpose. Take a timer with you when you have a time limit for your nature adventures. Otherwise, allow the experience to unfold without an agenda.

Be creative. Since my feet get excited at the sight of any tree near a walking surface bigger than a postage stamp, I am always looking for ways to keep them happy. A walk in your own backyard can be a safari adventure, but you can also turn a parking lot into an experiential playground when you take the time to see the possibilities.

Bring nature indoors. Although a poor pest control system will accomplish that goal, I prefer a more useful approach. Every room in my house has at least one picture of trees near a river, lake or ocean, so I can walk meditatively in nature without leaving the comfort of my home. Use plants, pictures and calendars at work and at home to stay connected to nature and to take a meditative walking break indoors.

(See pg 27 for more tips on bringing nature indoors.)

Camissa McCurdy, M.Ed., is a personal development coach who enjoys studying alternative healing techniques. She belongs to Fun Hikes (www.FunHikes.com), an Atlanta-based hiking group. She can be reached at [e-mail].