Try this practice after you get used to the other modes. Practice initially, at home, walking at a slow pace. Stand still and take a deep breath. As soon as the out-breath starts, move one of the legs ahead. When the heel touches the floor, silently count ‘one’. Continue walking during the rest of the out-breath. When the other foot touches the floor, count ‘one’ again. Keep on counting ‘one’ every time a foot touches floor, as long as the out-breath lasts. As soon as the in-breath starts, stop walking and counting.

Take a deep breath again, feeing the coolness. When the second out-breath begins, repeat the above process, counting ‘two’ every time the heel touches the floor. Rest of the process is same as above.

Take a deep breath again, feeing the coolness. When the third out-breath begins, repeat the above process, counting ‘three’ every time the heel touches the floor. Rest of the process is same as above.

Repeat the above three steps.  Return to counting ‘one’ after reaching ‘three’. If for any reason you forget the last number counted, start from ‘one’ again.

Keep on practicing as long as you have time. As you walk, mentally feel the sensations in your legs, feet, hips and hands. Let the hands be relaxed and swing like pendulums, in rhythm with the feet. Walk at a slow pace till you get used to this new practice.

When you become comfortable counting breaths with intermittent walking, switch to normal uninterrupted walking. Walk during in-breaths also, just feeling the coolness, without counting. Keep your eyes focused on the floor 8 to 12 feet ahead of you. You can walk in a straight line in a hallway or in a wide circle inside a bog room. Once you get used to this practice, feel comfortable and safe, you can practice when walking at any place – home, office, parking lot, stores …so on.

When this practice becomes a habit, you can practice while jogging or running on the tread mill. I enjoy using breath counting or chanting my favorite chant while doing Yoga, playing table tennis and on the tread mill.

Benefits: This practice is very important for developing ‘focusing on breathing’ into a spontaneous process in about 6 months. Once this stage is reached, you will be relaxing automatically whenever you take a few steps which happens throughout the day. Dream of reaching this great state and practice whenever you walk.