Walking Meditation: A Mindful Journey

walking meditation
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“In every walk with nature, one receives far more than he seeks.”

– John Muir

Meditation is something we all wish to try and start our mindful journey. Still, meditation can be arduous for some people new to meditation or have problems with sitting for long periods due to health issues or a wandering mind. This is why Walking meditation, or ‘Mindful Walking’ is an excellent way for people to reap the benefits of meditation in a more digestible form—developing a mindful meditative mind and accessing inner peace and calm by walking.

How to practice meditation while walking

Walking meditation can be equally as profound as sitting meditation and can bring the meditative experience into our busy daily lives. There are several different walking meditations. Catch a Sleep’s variant is informal and also very easy. It permits you to be much more present in your body. The essential experience of taking steps to move will naturally assist in producing a meditative state.

As you walk, there is a remarkable pleasure and experience in becoming aware of yourself. The body loves movement and will give you enjoyment if you take note how it feels. We are always so caught up in our minds– thinking about the past or future, planning, imagining. Taking notice of the body as you stroll will allow you to delight in simply being alive in the present moment. Although there are sitting reflections in which you take note of the body, it is much easier to do so when the body remains in movement. This is an additional advantage of meditation by walking.

7 Reasons why you should do Walking meditation 

  1. Ideal meditation for beginners– it does not require you to sit and focus your mind, which can be uncomfortable for new meditators. 
  2. Easy to learn breathing meditation techniques– coordinate each breath with your steps. 
  3. Accessible — it can be done daily when you walk to work or school. 
  4. Improves digestion
  5. Relieves anxiety, stress and depression
  6. Boosts sleep quality
  7. Enhances balance

Here is a helpful Youtube Tutorial with some handy tips to help your Walking Meditation practice:

Where to Practice Walking Meditation?

This meditation is best done outdoors. We recommend giving yourself a minimum of 10 to 15 minutes for your mindful walking and not trying to integrate it with anything else, like going on tasks or strolling briskly for a workout. Allow this to be a meander just for meditation to ensure you can focus the experience with your meditative mind. Maybe it best to plan a ‘meditation walking path’ before you set out so you are not disturbed by route planning while mindful walking.

So, Where to Start Walking Meditation?

Before beginning to walk, invest a little time in being still. Enable your mind and body to become one. Take some deep breaths, breathing in deep into the, watching as your stomach moves. Put your complete focus on the sensation of breathing. Then permit the breath to return to regular speed and observe. Then, bring your focus to your whole self and observe exactly how your body feels as you are standing and becoming aware of the present experience.

Next, Begin Your Walk

Start walking at a slower, intent pace. Focus on the feelings in your body as you walk. It is natural for you to be attracted to the views around you as you stroll; however, keep bringing your attention to what is happening inside.

We suggest having your focus on the physical experience of strolling to help aid in attaining a meditative state. If the mind gets caught up in daily thoughts, acknowledge them and let them quickly bring your focus back to the walking meditation experience. Take note of how the body is feeling as you walk and take in every detail. Your entire body is in the present taking part in the act of walking. 

walking mediation (mindful walking). Many health benefits and good for beginners.

Note just how the soles of your feet feel.

Your feet are touching your socks or footwear. Feel the fabric on your skin, and note how it feels on your body, weight, and texture as you walk along. Feel the entire foot. Imagine how it moves as the heel is set on the ground. After that, imagine the movement of the foot and toes—note how it feels when you lift your feet to walk. Allow your focus to go to every body part, discovering the experiences as you walk. Gradually scan all aspects of your body as you bring your interest to the ankles, skins, calf bones, knees, thighs, hips, hips, back, chest, shoulders, arms, neck, and head. This is a meditation technique known as Body Scan Meditation.

Let it go when you become aware of any stress or tension throughout the body. Allow that part of your body to loosen up. Enable your ankles, stomach, shoulders, arms, neck– every one of your body– to relax. Let your hips swing loosened. An excellent way to let go of stress or tension is to imagine you are breathing through that body part. As you do this, the strolling will become a lot more delightful.

You can re-scan your body, moving your understanding from area to place in your body, or you can systematically scan your whole body going from the soles of your feet to the top of your head, discovering the experience of walking. One essential thing is to keep recognising the feelings in your body, quickly bringing them back when your mind has wandered and maintaining a mindful and intentional present.

Variation of Practice

Maintain your interest in the rhythm of the walking– as you walk, coordinate your breathing with each step. Breathe in and step forward on one foot; breathe out and step forward on the other foot. This is great for beginners as it will help you develop a Breathing Meditation practice and allow your mind to focus and enter a meditative state with ease. You can also learn more about Japanese Forest Bathing, another type of mindful walking practice.

Final Thoughts

Walking meditation (Mindful Walking) is a great way to meditate if you are a newcomer or an experienced practitioner and the ideal way to start your mindful journey. It allows you to focus the mind more accessible and develop body scan meditation and breathing meditation techniques with ease. Walking meditation has many physical benefits, and it is accessible to all. Don’t forget to plan a meditation walking path before you set out.

Go for a walk, try it today, and develop your mindful practice.

Recommended Further Reading on Walking Meditation:



Hi, I'm Michael. The creator and host of Catch a Sleep, a Blog and Youtube channel making wellness and mindful living content.

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