7 Benefits Of Walking Meditation

If you think that all meditation must be done when sitting cross-legged, in some form of yoga pose, then you might be surprised to learn that there is an alternative way to meditate that may be more enjoyable or fit better with your lifestyle – and it’s called walking meditation.

This guide will cover:

1. What walking meditation is.
2. The benefits of walking meditation.
3. Different approaches and styles of walking meditation.

What Is Walking Meditation?

As its name suggests, it’s a combination of walking and meditation, but it’s less like meditating while waking and more like walking while meditating.

The difference may seem subtle – but isn’t that often the case with oriental philosophy?

Also, while sitting meditation is largely about looking within and shutting out the external world, walking meditation can be more inclusive of what’s going on around you – in a mindful way, of course.

The other common aspect of a walking meditation is that your pace is usually quite slow – giving you more time to reflect and enjoy the world.

The Benefits Of Walking Meditation

1. Connecting With Nature: Since walking meditation is usually done outdoors, you can immerse yourself in nature while you meditate. Research shows that spending time in nature is a great stress reliever all by itself, but the benefits of being mindful at the same time can be exponentially greater.

   Just imagine, while you’re walking, the feel of a gentle breeze on your face, the aroma of flowers, the sound of water running or birds singing, the gorgeous colours of both flora and fauna, and, if it’s practical and safe, the sensation of connecting with the earth (also known as grounding) as you walk bare-footed.

2. Connecting With Your Own Body: This may seems strange, but how often do you really stop and think about your body, how it feels, its needs, etc.?

   A walking meditation can make you more aware of its movements, both large (e.g. long strides) and small (e.g. how your arms and hands move as you walk, or the way your eyes scan your surroundings).

3. Connecting With Your Mind: While walking while meditating is not the same as an aerobic workout, it is still exercise, and that means it can trigger the creation of endorphins, the body’s natural high.

   As positive feelings flood your brain, you will calm down and be better able to focus on your thoughts and feelings.

4. Connecting With Your Pace: As I said in the previous section, a walking meditation should be done at a slow and deliberate pace. The goal isn’t to see how far you can walk in a given time – it’s about slowing things down so you can appreciate both yourself and your surroundings.

   And by not being in a hurry, you will find it easier to clear your mind and relax.

5. Connecting Anywhere: Most of us spend time every day walking, and while walking in nature (e.g. in a forest or along the beach) may be preferable, since you’ll be away from the hustle and bustle of the big city, any time you walk somewhere you can meditate and be mindful at the same time.

   You might be able to do this during your lunch break, for example, either in a nearby park, or even around your office car park if necessary. And if you are able to walk to work, that’s another great way to kill two birds with one stone.

   It can also be done while walking through town or the mall. In fact, you could even argue it’s necessary if you want to block out the many distractions everybody faces these days. Be warned though – it will be difficult at first to maintain your awareness and focus, but as you practise, you’ll find it easier to maintain your meditation as you walk.

6. Comfort: Some may find it difficult to sit in one position for any length of time. For example, I suffer from Sensory Processing Disorder (SPD), which can make even a couple of minutes not only uncomfortable but also painful.

   So, walking may be a better option for you, like it is for me.

   And when you finish, you won’t feel all stiff from having been sitting without moving for a while.

7. Variety: While I wouldn’t necessary recommend walking in a torrential downpour, a lightning storm, or in hurricane level winds, you can choose to do your walking meditations in different weather conditions, because each one may give you a different experience.

   For example, a sunny day at the beach won’t be the same as a cold day along the riverbank, which won’t be the same as a breezy walk in the hills, which won’t be the same as a walk in fresh powdery snow in the local park.

   You can also experiment with different times of day. A walk early in the morning, as the sun is just coming up, will give you a different experience to a walk in the afternoon, when more people are out and about, and the weather may be warmer.

   I used to enjoy a 20-minute walk each morning at around 6:00 am (not because I was meditating – I hadn’t started practising that back then), and I once went on a walk around town so early that the person I saw was the milkman.

How To Do A Walking Meditation

There are several different styles of walking meditation, including:

• Daoist Walking Meditation
• Mindfulness Walking Meditation
• Theravada Walking Meditation
• Thich Nhat Hanh’s Walking Meditation
• Yoga Walking Meditation
• Zen Walking Meditation (sometimes known as Kinhin)

I’m just going to touch on the two easiest and most popular (in the West, at least) methods.

In Mindfulness Walking Meditation, the key is to focus on being aware of your body in its entirely, from the sensation of your feet as they rise and lower, how your balance moves, and ultimately to the movement of every muscle.

Like with many relaxation techniques, you should start by focusing on your feet, and then slowly move up your body, being aware of each part of your body in turn, how it feels and moves.

And in Thich Nhat Hanh’s Walking Meditation (named after a Vietnamese monk) the walking meditation is supplement with the repetition of a pair of affirmations – one affirmation is repeated when your breathe in, and the other when you breathe out. Here are a few popular examples:

• “In the here” and “In the now”
• “I have arrived” and “I am home”
• “I am solid” and “I am free”
• “In the ultimate” and “I dwell”

In terms of the actual walking, for either of these two styles, remember that your pace should be somewhat slow.

Also, it is traditional to walk to and fro along a relatively short path of just 30 or 40 feet. When you get to one end, stop, turn around, and return to the other end of the path. Even ten paces in each direction is enough, if you’re short of space in your yard.

Of course, if you are walking out in nature somewhere, then just go for your walk, being mindful as you go.

As for duration, it is recommended you walk for a minimum of 15 minutes, but since this is more relaxing than sitting meditation, you can go for as long as you feel comfortable, time permitting of course.

Some monks are reputed to walk for over ten hours a day, which is, of course, largely impractical in modern western life, but the point is, walk for as long as you want and are able.

When you first start, it’s recommended you find somewhere quiet where you won’t be disturbed for 20 minutes or so.

Once you are able to meditate for the full 20 minutes without problem, you can start walking in more populated areas, and for different lengths of time (e.g. the minute it takes to walk from your car to the store, or for an hour walk around the local boating lake).

Conclusion

This guide is not saying that walking meditation is better than the more traditional forms, or vice versa – it’s simply a different way of meditating.

You will need to decide which method is better for you, both in terms of your overall preference, and in terms of your particular situation. For example, there may be days when a walking meditation would be better suited to your needs, and other days when you’d find it more beneficial to sit in your meditation room and practise.

So, why not give walking meditation a try and then you will be able to pick and choose based on your desires or requirements.

May your meditation practice be full of life and love and wellness!

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Guided Walking Meditations
2. Meditation For Beginners
3. Mindfulness Course
4. Walking Meditation