Walking meditation: what it is, how to do it, and why
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Walking meditation. It's a thing. Explore the benefits of mindful walking on your mental and physical health, what it actually is and how to practice it.
If you’re feeling like you’re stuck in a meditation rut then you might want to consider trying walking meditation.
Walking meditation is like your usual meditation session, but with a twist — you're moving! Not only do you get all the fantastic benefits of your regular seated practice, but you also get the added bonus of moving your body.
What is walking meditation?
Walking meditation is all about bringing mindfulness and awareness to an activity we often do on autopilot. How often do you actually think about walking while you’re doing it? When you incorporate the meditation aspect you’re focusing on the present moment and engaging with your senses. You actually become aware of the feeling of the ground beneath your feet, the rhythm of your steps, your body's movement, and the air's sensation against your skin.
The beauty of walking meditation is that it can be practiced anywhere, whether walking in a park, on a city street, or even in your home. It's not about walking in a particular way or at a specific pace. It's a versatile practice that can be adapted to fit your lifestyle and preferences.
It might sound simple but walking mindfully can be uniquely challenging. We're so used to walking without thinking, or thinking about other things, that tuning into the details requires some effort. But that's where the magic happens. In those moments of intentional awareness, we truly connect with the present.
The benefits of walking meditation
Walking meditation isn’t just a way to fit mindfulness into a busy schedule. It also comes with a host of benefits for your physical, mental, and emotional wellbeing. Here are a few:
1. Walking meditation enhances physical health
Walking is a low-impact exercise that can improve physical health in numerous ways. It can boost blood flow, improve digestion and balance, and even help regulate blood sugar levels. All of these lead to you feeling happier and healthier. Plus, walking is a great way to get some fresh air and connect with nature, which can have additional benefits, like improved sleep.
2. Walking meditation improves focus, mental clarity, and memory
Walking meditation can have a positive impact on your cognitive abilities. By focusing on the sensations of walking and your surroundings, you're training your mind to stay present and attentive. Over time, this can lead to improved focus, clarity, and memory.
3. Walking meditation can lower stress, anxiety, and depression
The combination of physical activity, deep breathing, and mindfulness can help to reduce stress and anxiety. As you walk, you're not only moving your body but also shifting your mind toward a state of relaxation. This can lead to a noticeable improvement in your mood and emotional state.
💙 Try Walk Away Stress with Dr. Erik López, Ph.D. for a variety of walks (including walking the dog) to ease your stress levels
4. Walking meditation promotes deeper mindfulness and gratitude
You may develop a sense of awe and gratitude when you’re practicing walking meditation. This could be gratitude for your body and its ability to move, the beauty of the environment around you, or the simple act of breathing. Cultivating gratitude in this way can positively impact your overall outlook on life.
💙 Looking to deepen your gratitude practice? Try our Gratitude masterclass with Tamara Levitt.
5. Walking meditation deepens the connection with your environment
Walking meditation allows you to connect more deeply with your environment. As you walk mindfully, you become more aware of the sights, sounds, and smells. This heightened awareness can lead to a greater appreciation for the world around you and a more profound sense of connection with nature.
Forest bathing, or "Shinrin-yoku" in Japan, is a practice of immersing oneself in nature to boost wellbeing. It's about slowing down, deeply breathing, and engaging all senses with the surrounding natural environment. This mindful interaction with nature can help reduce stress and improve mood.
The benefits of walking meditation can be experienced by almost anyone, regardless of age or fitness level. It's a simple and accessible practice that can be incorporated into your daily routine. Whether walking to work, taking a break from your desk, or simply enjoying a stroll in the park, every step is an opportunity to practice mindfulness and reap the benefits of this powerful practice.
Walking meditation vs traditional meditation
While both walking meditation and traditional seated meditation share the common goal of cultivating mindfulness and presence, they offer different experiences. Here’s how.
Movement vs stillness: Seated meditation encourages stillness and going inward. Walking meditation emphasizes mindful movement and outward awareness. Walking meditation energizes the body and stimulates circulation, while seated meditation typically has a calming, relaxing effect.
Awareness of your surroundings: Walking meditation connects you with your environment, be that cityscape or countryside. Seated meditation generally focuses on inner experiences like the breath. Both practices can increase your overall mindfulness.
Flexibility: Walking allows meditation in motion for busy lives. Traditional seated meditation prioritizes finding stillness and needing time to focus solely on the meditation itself.
In essence, mindful walking provides many of the benefits of seated meditation in a dynamic, mobile form. The two complement each other so consider weaving in both styles into your meditation practice to keep it fresh.
How to practice walking meditation
Ready to give walking meditation a try? Here's a simple step-by-step guide to get you started:
1. Choose your path
Start by choosing a location for your walking meditation. This could be a quiet path in a park, a peaceful beach, or even a corridor in your home. The key is choosing a place where you feel comfortable and can walk without distractions.
2. Connect with your breath
Before you start walking, take a moment to focus on your breath. Feel the sensation of the air entering and leaving your body. This can help distract your mind from all the worries, dwelling on the past, and planning we tend to fall into.
💙 You can even start with Breathing Room, a guided breathing meditation from Megan Reitz.
3. Pay attention to your senses and sensations
Unlike other types of meditation, walking meditation requires you to keep your eyes open. As you start to walk, bring your attention to your senses (sight, smell, touch, hearing, and taste). And then focus on the sensations in your body. Feel the contact of your feet with the ground, the movement of your legs, and the rhythm of your steps. No need to overthink this bit — simply observe and move on.
💙 Tune into the Senses can help you develop sensory awareness.
4. Keep a mindful posture
Walk at a comfortable pace and pay attention to your posture. Keep your back straight, your shoulders relaxed, and your gaze softly focused on the path ahead. This mindful posture can help to enhance your awareness and presence.
5. Find your rhythm
Try to synchronize your breathing with your steps. For example, you might inhale for three steps and exhale for three steps. Find a rhythm that feels comfortable and natural for you.
6. Try a guided walking meditation
Guided walking meditation sessions can be particularly helpful to tune into, particularly if mindful walking is a new practice for you. Calm has a handful of guided meditation practices to support your experience of mindful walking.
💙 Try a guided meditation like Mindful Walking with Tamara Levitt. You choose the length of walk you want (5-30 minutes) and you’re off!
Remember, walking meditation isn’t about achieving a particular state or reaching a destination. It's about being fully present while walking, moment by moment. It's a journey of mindfulness, one step at a time.
Common challenges with walking meditation
Like any new practice, you may face some hiccups when you start mindful walking. Here are tips for troubleshooting common obstacles:
Staying focused: Use rhythmic cues like coordinating steps with breath or mantras. Gently return focus when the mind wanders.
Lack of time: Even 5-10 minutes of mindful walking during daily routines helps. Try incorporating it into exercise blocks or breaks.
Finding locations: Get creative with spaces at home, outdoor tracks, parks, and even large store aisles!
Weather issues: Bundle up in cold climates, pick shaded routes on sunny days, and walk indoors as needed.
Self-consciousness: Remind yourself most others are too focused inward to notice. Or pick private routes.
Physical discomfort: Adjust your pace or posture until it feels natural. Make sure you have comfortable shoes on, and consider using cushy shoe inserts.
With patience and creativity, most of these common hurdles can be overcome. The benefits are worth it!
Is walking meditation right for me?
Walking meditation can be a great practice for many people, but like any form of meditation, it may not be suitable for everyone. For individuals with mobility issues or certain physical conditions, walking meditation might pose challenges. It's always important to listen to your body and modify or skip practices that cause discomfort or pain.
Ultimately, the best meditation practice is the one that suits your individual needs and preferences. It's all about finding what works best for you.
Walking meditation FAQs
What is walking meditation?
Walking meditation is a form of mindfulness practice that involves bringing awareness to the act of walking. It's about focusing on the present moment and the sensory experience of walking.
How do you meditate while walking?
Walking meditation involves focusing on the sensations of walking, such as the sun's warmth on your skin, the tapping sound of your footsteps, and the feeling of the breeze on your skin. It's about being fully present in the moment and engaging with your sensory experience.
Is there such a thing as walking meditation?
Yes, walking meditation is a recognized form of mindfulness practice. It's a way to bring mindfulness into everyday activities, and can be a great option for those who find it challenging to sit still for traditional meditation.
How do you do a Buddhist walking meditation?
Buddhist walking meditation is similar to other forms of walking meditation. It involves walking slowly and mindfully, often in a set path or circle, and focusing on the sensations of walking. It's usually practiced between periods of sitting meditation.
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