When most people think of meditation, they think of people sitting in silence, usually on a mat on the floor, trying to empty their minds. To some, it even looks like these people are asleep, or in some kind of trance.
In the course of my 25-odd years in the self-improvement field, I have met many folks who say "Meditation just doesn't work for me!" generally citing an inability to sit still for so long; maybe their legs cramp; maybe they lack the focus; maybe they can't stop thinking about a work project; maybe there's some other reason. Often they are a bit sad, because they really want the calming benefits of meditation.
The good news is that the idea that meditation has to be "sitting" is more of a misguided stereotype than reality.
I regularly practice a "walking meditation," either in nature or on the beach, and get absolutely as much benefit-- if not more-- than I have ever gotten from traditional sitting meditation.
Nature works really well as a backdrop for reaching a meditative state. I personally prefer the beach, where the sound of the water serves as a sort of white noise backdrop that blocks out the artificial sounds that typically make it difficult for people to stay focused. However, a smooth path through the forest or even a park can work just as well. The main thing to keep in mind is that a fairly flat and even path works best, so you're not constantly having to worry about where you are placing your feet, and whether you are going to trip and fall. You want your walking to become fairly "automatic."
Now, you might be wondering how a "walking meditation" is ANY different from just "walking on the beach." And that's a good question. The short and easy answer is intent.
Simply walking on the beach (or on a path in the woods, or in the park) without a specific intent is a mostly random act... your eyes wander around and your mind distracts itself with looking at people, plants, birds and thinking about totally arbitrary things like paying bills or a work project.
In a walking meditation, you set the specific intent to still your mind. When I do mine, I have different ways of reaching a still state. Most often, I just find a place where my eyes naturally fix on the ground, some 10-15 feet (3-5m) ahead of me, and then I focus on silently counting off my steps to 20. When I get to 20, I start over at one and repeat and repeat. After a while, the only thing I am aware of is the sound of waves, the sound of my breathing, and the repetitive counting. Sometimes I'll just find-- and focus on-- my heartbeat, as I walk. Or, instead of counting my footsteps, I'll quietly say a right-left-right-left mantra, of sorts.
After many years of doing this, I now find it quite easy to empty my head and simply be IN my body, in the moment, without thoughts. Because I am outdoors for these meditations, I come back home with not only a refreshed mind and spirit, but a refreshed and relaxed body, as well.
Try it, some time!