Walking meditation: what it is, how to do it, and why

Physical Wellbeing

Aug 15

Written By Calm Editorial Team

Walking meditation: what it is, how to do it, and why — Calm Blog (1)

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 youmight 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.

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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.

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

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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!

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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.

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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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What do you find difficult about sleep?

Falling asleepStaying asleepRestless sleepWaking upSomething else

`; // Replace with actual HTML content var snippetHTML2 = `

How does stress show up for you?

AnxietyOverwhelmIrritationAvoidanceAll or none of the above

`; // Replace with actual HTML content var snippetHTML3 = `

How often do you meditate?

RegularlySometimesRarelyNever

`; // Replace with actual HTML content // Function to append HTML and add close functionality function appendHtmlAndAddCloseFunctionality(htmlSnippet, targetClass) { var targetElement = document.querySelector(targetClass); if (targetElement) { targetElement.insertAdjacentHTML('beforebegin', htmlSnippet); var closeButton = targetElement.previousElementSibling.querySelector('.quiz-close'); if (closeButton) { closeButton.addEventListener('click', function(event) { event.preventDefault(); targetElement.previousElementSibling.remove(); }); } } } // Append snippet 1 if (allowedUrlsSnippet1.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML1, '.content'); } else if (allowedUrlsSnippet2.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content'); } else if (allowedUrlsSnippet3.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML3, '.content'); } else { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content') } }); // Quiz Flow Tracking Code document.addEventListener("DOMContentLoaded", function() { // Function to extract a specific part of the URL slug function getSlugPart() { var path = window.location.pathname; // Get the pathname of the URL var slug = path.split('/').pop(); // Split the pathname by '/' and get the last part return slug || 'Unknown'; // Return the slug part or 'Unknown' if it's not available } // Function to set UTM parameters on elements with the class 'quiz-link' function setUTMParameters() { var slugPart = getSlugPart(); // Get the specific part of the slug var quizLinks = document.querySelectorAll('.quiz-link'); // Select all elements with the class 'quiz-link' quizLinks.forEach(function(link) { var originalUrl = link.href; var utmParameters = `utm_source=blog&utm_campaign=${encodeURIComponent(slugPart)}&utm_medium=organic`; // UTM parameters with the slug part var separator = originalUrl.includes('?') ? '&' : '?'; // Determine if we need to start with '?' or append with '&' link.href = `${originalUrl}${separator}${utmParameters}`; // Append UTM parameters to the URL }); } setUTMParameters(); // Execute the function when the page loads });

walking meditation

Calm Editorial Team

Walking meditation: what it is, how to do it, and why — Calm Blog (2024)

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.

What is walking meditation?

The benefits of walking meditation

1. Walking meditation enhances physical health

2. Walking meditation improves focus, mental clarity, and memory

3. Walking meditation can lower stress, anxiety, and depression

4. Walking meditation promotes deeper mindfulness and gratitude

5. Walking meditation deepens the connection with your environment

Walking meditation vs traditional meditation

How to practice walking meditation

1. Choose your path

2. Connect with your breath

3. Pay attention to your senses and sensations

4. Keep a mindful posture

5. Find your rhythm

6. Try a guided walking meditation

Common challenges with walking meditation

Is walking meditation right for me?

Walking meditation FAQs

What is walking meditation?

How do you meditate while walking?

Is there such a thing as walking meditation?

How do you do a Buddhist walking meditation?

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What do you find difficult about sleep?

How does stress show up for you?

How often do you meditate?