A Guide to Walking Meditation

Zen and the Art of Multitasking

-- By Liza Barnes, Health Educator

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The word "meditation" is likely to conjure up a mental image of a cross-legged person sitting still in a quiet, peaceful room. While this is the method of choice for many who meditate, others choose a more active route to mindfulness. It's called walking meditation, and by doing it, you get to enjoy the benefits of walking (health and endurance) and meditation (awareness and mindfulness) simultaneously. Think of it as Zen and the art of multitasking.

Meditation of any type is simply a process of developing greater awareness and mindfulness. One of the main benefits of cultivating these qualities is that you become more content and fulfilled—the desire to reach outside of yourself (to material things, for example) to feel content or fulfilled diminishes. Besides this, there are other ways that meditation enhances health. It can also help:

Relieve symptoms of illness. A 2002 study reported in the Journal of Alternative and Complementary Medicine found that an eight-week mindfulness meditation program resulted in effective and lasting reductions in symptoms for participants with chronic illnesses.
Reduce high blood pressure. A year-long study, reported in the American Journal of Hypertension showed that daily meditation lowered blood pressure more than relaxation techniques and information about lifestyle changes. Read more here.
Relieve stress and improve mood. A study published in the February 2007 edition of Annals of Behavioral Medicine reported that while both mindfulness meditation and other relaxation interventions can both reduce distress and improve positive mood states, meditation may actually be more effective—especially at reducing distractive and ruminative thoughts and behaviors.

These general benefits of meditation can be applied to walking meditation too. In fact, many practitioners say that walking meditation actually helps them achieve even greater awareness than conventional meditation, and that it's even easier to reach a state of mindfulness and awareness while walking, as opposed to sitting still. And by combining meditation with physical activity, you're burning calories and getting fit at the same time.

The premise is pretty simple. In walking meditation, the act of walking is your focus. Instead of thinking about your best friend’s birthday party that you just attended, you think about the present experience of walking.

There are actually several ways to practice walking meditation (three examples are outlined below). You can try each to see which you prefer, or you can alternate between them whenever you choose.

Walking Meditation #1: Focus on Your Feet
This technique is very simple, making it great for beginners. In this method, the focus is your feet as they touch the ground. Your eyes are aimed a few steps ahead, and your mind is cleared of all thoughts and emotions extraneous to your keen awareness of each foot, as you place it on the ground. With each step, you focus your attention only on the contact of your foot with the ground, and when your mind wanders from this focus, you bring it back to your foot. You could actually practice this form in your own backyard, or even indoors, as you can walk in a circle or back and forth in a line.
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About The Author

Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

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Member Comments

DELLMEL

I love to walk so on Monday I will try it. - 5/11/2013 4:01:14 PM
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NIMBUS-NEEN

My son does meditation and has been encouraging me to join him. I shall share this article with him, for his comments, and also check out WildMind.org - 4/2/2013 12:13:40 PM
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MARCIE1455

My father who is 77 years old has found a beautiful place with a little pond where he walks everyday. He always prays there. I got an opportunity to walk there with him and it was fabulous and very peaceful. - 2/11/2013 1:35:31 PM
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JACQUIEANN1

off to try it now - 2/2/2013 8:48:56 PM
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DNRAE1

I have been looking for instruction on meditation for months, and the Wildmind.org link is wonderful! Finally! Thank you so much, SP!!! - 10/4/2012 11:24:32 AM
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HAPPYWALKER2

I have been Pole Walking for a few years now.
What a wonderful way to get exercise, time alone with your thoughts, & a chance
to meet people.
I usually walk 10 miles at a time at least 3 days a week.
My poles take the stress off the knees, I have a great rhythm as I move along, I love being outside enjoying nature. - 8/4/2012 8:42:34 AM
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BUDDYSMYFRIEND

Great article. I plan to incorporate this into my activities. - 4/2/2012 2:37:13 PM
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STRONGWARRIOR1

I practice walking meditation naturally anyway, and as another member stated, that when walking with my dog it is much easier to be in the moment as animals are always living in the moment. Walking is my favourite activity, I feel so alive and love the effect the changing seasons has on everything. It also makes me feel how small and insignificant my problems are. - 12/8/2011 9:54:40 AM
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EMMAINTERESTING

I've got a dizzy/balance problem now so am not doing walking meditation, but I highly recommend it. It was my favorite kind of meditation, especially in the woods or shore where you are surrounded by nature. - 6/11/2011 12:37:40 AM
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GOGOGRANNIE

I was expecting this article to meditation through prayer, or spiritual music. However, I do understand the concept of experiencing the walk through the touch of feet to ground, etc. I may try a combination of both when the snow and cold finally pass, as we live in the country with lot of opportunity to walk safely and enjoy the blessing of the God given nature around us. Whatever works to get me exercising, is a plus! Thank you for sharing! - 4/2/2011 1:00:45 PM
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NOILEDNWAD

I walk while pushing a stroller, I'm wondering if the distractions of my children will allow the walking meditation to work. I guess I'll just have to try it and see ;) - 2/11/2011 8:42:40 AM
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WALKZWDOGZ

I highly recommend checking out Carolyn Scott Kortge's book, The Spirited Walker. I think she has a website too. The full title is "Fitness Walking For Clarity, Balance, and Spiritual Connection" which pretty well sums it up better than I can. I liked it because it doesn't stress a particular belief system or religion & wasn't "New Age-y", just practical.

I need to practice a LOT more, but I'm working on it! - 1/26/2011 4:22:02 PM
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BATSUOJ

I like the part about Feelings: about the association between your feelings and the following emotional response. I need to practice that. - 12/11/2010 9:18:16 PM
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BLUEROSE

Great article. I love walking - 11/8/2010 12:38:23 PM
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ELAINEHAMILTON

can someone explain the Breathwalk? I really want this to count for fitness as well as meditation - 11/4/2010 9:41:45 AM
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