Walking meditation involves mindful walking. It may help you feel more grounded while developing awareness of your surroundings, body, and thoughts.

Walking meditation has origins in Buddhism and can be used as part of a mindfulness practice.

It’s a type of mindfulness practice that involves mind-body connection and present moment awareness while walking at a slow pace. It’s an intentional practice in which you bring your attention to the areas of feet that make contact with the ground while repeating a mantra or controlling your breath.

Typically, during walking meditation, you walk in a circle, back and forth in a straight line, or in a labyrinth. It’s also possible to do a walking meditation over a longer distance.

Meditative walking offers many benefits that may improve your mental and physical health.

Meditation and walking offer numerous benefits when done separately. According to a small study of young adults, both meditation and brisk walking are suggested to significantly decrease fatigue when done for 10 minutes, respectively.

However, research indicates that only meditation was found to improve overall mood, including depression and anger.

When combined, walking and meditation could be extremely beneficial. Meditation walks may:

  • Reduce sedentary behavior: Walking meditation is suggested to increase physical activity, reduce stress and anxiety, and mindfulness. Researchers indicate that 30 to 35 minutes of meditative walking may increase your daily steps by approximately 1,700 steps.
  • Improve state of mindfulness: A common benefit of walking meditation is increased mindfulness, especially when you practice daily.
  • Improve quality of sleep: According to research from 2023, meditating while walking outdoors is associated with the ability to cope with sleeping difficulties and mood disorders.
  • Maintain mental well-being: Meditative walking may improve symptom relief if you live with mental health conditions, such as depression or anxiety.
  • Alleviate chronic pain: A small study from 2021 suggests that combining meditation and aerobic walking may help you manage chronic pain and improve mobility disability.
  • Enhance balance: Walking meditation can help you focus on your foot placement while moving forward. Research suggests that older adults may use this practice to improve balance, especially those who have a history of falling.
  • Support brain health: A 2021 study found a positive link between cognition and mindful walking. Researchers indicate that mindful walking supports the development of healthy brain aging, potentially improving cognition in older adults.

How to meditate while walking

If you’re interested in meditative walking, the following practice can help you get started. You can begin by:

  1. Stand still with your feet hip-width apart.
  2. Take slow and controlled breaths while focusing on the points of your feet making contact with the ground.
  3. When you’re ready, begin walking forward at a relaxed pace.
  4. Inhale deeply through your nose and exhale through your mouth while you walk. Try to inhale for 3 to 4 steps, and then exhale for the next 3 to 4 steps.
  5. Repeat this pattern of breathing while walking at a relaxed pace for at least 5 minutes.

You may also consider a guided walking meditation or practicing meditation before or after walking.

Here are a few tips to help you get started with a consistent walking meditation routine:

Be aware of the present moment

Staying mindful of each moment is a habit that takes time to cultivate.

As often as you can, bring your mind to the present moment when you’re walking at any point in your day. Focus on the sounds around you, your breath, or any bodily sensations. Tune into your thoughts and observe them as they come and go.

See how the practice varies when you’re walking to a destination in a rush versus walking slowly.

Practice seated meditation too

Walking meditation is often used in conjunction with seated meditation, so it may be worth learning both.

Seated and walking meditation tips to try:

  • Do a 5- to 10-minute session of meditation followed by walking meditation, or vice versa.
  • Notice the differences between the two practices and think about which one you prefer and why.
  • As you progress, you can increase the duration of each session.

Slow down

Often, when our minds are moving quickly, we move in a hurry, too. Slow down your pace for a few minutes even when you find yourself short on time.

Notice if you have any resistance as you tune into your breath and body. Breathe at a slow, steady pace.

Walk within the time you have, no matter how brief.

Stay accountable

Discuss your practice and goals with a teacher, therapist, or friend. Touch base regularly to see if you’ve developed any insights and how you’re progressing. Together you can determine how to deepen your practice.

You can also write things down in a log or journal and use this as a tool to reflect on your experience or progress.

Walking meditation may offer a range of benefits, from more movement during your day to reduced stress. Start slow, being intentional about your breath and awareness. For added benefit, consider incorporating seated meditation into your daily routine as well.