Table of ContentsView AllTable of ContentsGetting StartedBenefitsTechniques and TipsOvercoming Challenges
Table of ContentsView All
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Table of Contents
Getting Started
Benefits
Techniques and Tips
Overcoming Challenges
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When you think ofmeditation, you probably picture a person sitting still, eyes closed, tuning out the world around them. But meditation can takemany forms, and it’s possible to meditate while in motion. In fact, meditation can be practiced while taking a walk outside. Enter the idea of walking meditation.
“Walking meditation is the practice of walking while being fully present and aware of one’s body and surroundings,” saysJennefer Ho, PhD., clinical psychologist and senior clinical manager at Executive Mental Health in California. “Oftentimes, we are distracted, planning our tasks for the day, essentially thinking about something else while walking.”
The main goal of a walking meditation is to learn to be in the moment and without judgment while performing a simple activity like walking, Dr. Ho says.
A walking meditation is something you can do on your own to meditate, but it’s also something you can do in conjunction with other meditation practices. The best part? “Even a 5-10 minutedaily walkingmeditation can provide benefits,” Dr. Ho says.
Let’s take a closer look at walking meditation, including how to get started, benefits, how to do it, and tips for overcoming any challenges.
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Getting Started With Walking Meditation
Here’s the thing about walking meditation:it’s meant to be simple. It doesn’t require special equipment, and it isn’t about how fast you go or how many minutes you get in. It’s about walking like you normally would, but with a little moremindfulness. Be fully present, use your senses to be more aware of your surroundings, feel how the air fills your lungs and how the leaves crunch beneath your feet.
Mindful MomentNeed a breather? Take this free7-minute meditation focused on mindful walking—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Mindful Moment
Need a breather? Take this free7-minute meditation focused on mindful walking—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Start with small, easy steps, suggests Dr. Ho. This might look like a 5-10 minute walking meditation routine. If you work, you can do a walking meditation on your lunch break, she says. After this, you can slowly increase the duration of a walking meditation.
Expect things to feel a little strange at first, Dr. Ho says. “It can feel awkward at first, as if you are not doing anything different from regular walking,” she says. “Oftentimes people have the judgment that walking meditation or meditation in general is a waste of time; this is completely normal.”
As you walk, you’ll start to notice that your mind drifts from topic to topic. That’s OK, but it’s important to bring yourself back to mindfulness.
Try to recognize these judgments as just thoughts that are passing along, then again gently guide your attention back to the sensation of your feet making contact with the ground, the wind on your face, the sun on your skin.—JENNIFER HO, PHD
Try to recognize these judgments as just thoughts that are passing along, then again gently guide your attention back to the sensation of your feet making contact with the ground, the wind on your face, the sun on your skin.
—JENNIFER HO, PHD
What to Know About Mindfulness Meditation
Benefits of Walking Meditation
There’s a plethora of research out there about the benefits of meditation in general, and of walking meditations specifically. “Studies suggest that a walking meditation practice improves overall mood, emotional regulation, focus, and memory,” saysNatalie Moore,LMFT, a licensed marriage and family therapist based in Los Angeles.
Additionally, as long as you are physically able, there is never a downside to getting your body up and moving. Remember, walkingisexercise! And if you’ve had a stressful day or aren’t feeling like yourself for any reason, walking meditation is a great way to reground yourself.
Therapy clients often report that when they take a mindful walk they feel more invigorated, have a greater sense of connection with nature, gain perspective on their problems and experience a boost of confidence.—NATALIE MOORE, LMFT
Therapy clients often report that when they take a mindful walk they feel more invigorated, have a greater sense of connection with nature, gain perspective on their problems and experience a boost of confidence.
—NATALIE MOORE, LMFT
The Research
According to Moore, the following studies are among the most convincing research out there about meditation in general and walking meditation specifically:
How Positive Affect Combats Stress
Mindful Walking Techniques and Tips
Remember, a walking meditation doesn’t have to be complicated, and doesn’t require much planning. It’s all about going out and walking like you might do any day, but doing it with a little more mindfulness and intention.
Here are Dr. Ho’s top tips for making a walking meditation that works for you:
The main question that people have when starting a walking meditation is: “Am I doing it right?”
This is very common, Moore says, but she gives you permission to stop harping on that thought. “Let me set the record straight, as long as you go into meditation with the intention of being present, you are doing it right,” she assures.
So what can you do when those worries or doubts start to seep in? Here’s Moore’s advice:
What Is Perception?
The Bottom Line
The benefits of walking meditation are similar to meditation overall: it can reduce stress, depression, lead to better sleep, and even help improve health conditions like high blood pressure and chronic pain, according to Dr. Ho.
Most importantly, if you are just starting a walking meditation, try not to worry about whether you’re doing it correctly or whether it’s working. Adopting a walking meditation is something that almost anyone can do. It’s all about going outside, putting one foot in front of the other, and trying to be mindful of the present moment and what you are experiencing.
“Realize that the goal of meditation is not to have a blank mind,” Dr. Ho says. “The true goal is to be able to observe and notice the thoughts coming in and out of your mind without judgment.”
Health Benefits of Mindfulness-Based Stress Reduction
6 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Zhu Z, Chen H, Ma J, et al.Exploring the Relationship between Walking and Emotional Health in China.Int J Environ Res Public Health. 2020;17(23):8804. doi:10.3390/ijerph17238804
Basso JC, McHale A, Ende V, et al.Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators.Behav Brain Res. 2019;356:208-220. doi:10.1016/j.bbr.2018.08.023
Gotink RA, Meijboom R, Vernooij MW, et al.8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice - A systematic review.Brain Cogn. 2016;108:32-41. doi:10.1016/j.bandc.2016.07.001
Edwards MK, Loprinzi PD.Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults.Health Promot Perspect. 2018;8(3):171-178. doi:10.15171/hpp.2018.23
National Center for Complementary and Integrative Health.Meditation and Mindfulness: What You Need To Know.
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