Slow Walking Meditation

After a meal, between work blocks, or on a walk in a Persian garden if you are lucky.

1. 1Walk at half your usual pace. Outdoors if possible.
2. 2Notice the soles of your feet meeting the ground.
3. 3Notice the air on your skin, the sounds, the colors.
4. 4When the mind wanders, return to the feet.
5. 5Continue for 10 minutes. End standing still for three slow breaths.

The Persian after-dinner walk (gardām) has been an evening ritual for centuries — slow, social, and a quiet aid to digestion.

Slow walking after meals reduces post-meal blood sugar by up to 30%. Mindful attention adds the stress-reduction benefits of meditation.