The Benefits of Walking Meditation and How to Get Started

When you think of meditation, you probably picture a person sitting still, eyes closed, tuning out the world around them. But meditation can take many 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,” says Jennefer 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.

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.

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 more mindfulness. 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.

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.

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,” says Natalie 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, walking is exercise! 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.

The Research

According to Moore, the following studies are among the most convincing research out there about meditation in general and walking meditation specifically:

• A 2019 study found that just 13 minutes of daily meditation over an 8-week period can have positive effects on mood, attention, and memory.
• A study from 2016 showed that 8 weeks of Mindfulness-Based Stress Reduction (MBSR) changes structures in the brain related to emotional regulation.
• A promising study from 2018 indicated that just one 10 minute meditation could increase concentration in participants who were then given a task to complete after meditating.
• A 2020 study suggested that the number of walks a person takes per week is associated with improved mental health; the length of the walk isn’t a notable factor.
• In 2018, researchers found that both a single 10 minute walk and 10 minutes of meditation quickly improved the moods of a young adults.
  

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:

• Take it slow and walk in a quiet and calm area.
• Focus on your senses, one sense at a time; for example, focus on the sensations of your breath or what you see as you walk.
• Take note of any judgments you have about your surroundings or what you are doing or thinking.
• Note any thoughts you have about the upcoming events in rest of your day, how busy you are, etc.
• After noting any difficult thoughts, try to let them go by focusing instead on how your feet feel as they touch the ground, the coolness of the breeze on your skin, and any other physical sensations.
• Continue this practice throughout the walk: observation of sensations, observations of thoughts, letting thoughts go, concentrating on your surroundings.
  

Overcoming Challenges

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:

• Remind yourself that learning a new skill like meditation takes time and practice.
• Tell yourself it’s okay if you get lost in thoughts when you are doing a walking meditation.
• Just continue to gently bring your awareness back to the present moment.
• When in doubt, focus on the five senses: sight, smell, taste, sound, and touch.
• Try not to criticize yourself when your mind wanders.
  

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.”