Walking Meditation

Meditation on the move

Walking meditation has a long history alongside sitting. In Zen monasteries, slow walking known as kinhin is done between periods of seated practice. Theravada Buddhist monks and nuns walk up and down a set path, sometimes for hours. In recent decades the Vietnamese teacher Thich Nhat Hanh made mindful walking widely known as a practice for everyday life. The principle is the same in each form. Attention rests on the experience of walking, and returns there whenever it drifts.

Choosing a path

• Indoors, a clear line of ten to twenty paces is enough: a hallway, or the length of a room.
• Outdoors, a quiet stretch of garden, a path in a park or a flat piece of beach works well.
• A short path walked back and forth is easier than a long route, because there is nowhere to get to.
• Bare feet or socks give more sensation indoors. Outside, wear flat shoes that let the foot roll.
• Let your arms hang, or clasp your hands loosely in front or behind. Keep your gaze lowered, a few steps ahead.

Breaking down the step

The details of a step are the anchor. At a very slow pace you can divide each one into parts and name them silently: lifting, moving, placing. Feel the heel peel away from the floor, the foot travel through the air, the heel or the ball touch down, and the weight pour across into the front leg. Then the other foot begins. At the end of the path, stop. Stand for a breath, turn slowly, stand again and set off. The stop and the turn are part of the practice, and a good moment to check whether your mind is still with your feet.

Speeds and settings

• Very slow: one step for each full breath. Best indoors, and good for building concentration.
• Slow and natural: an unhurried stroll, noticing left and right. A good default.
• Ordinary pace: on the way to the shops or the station, feeling the rhythm of the feet and the swing of the arms.
• With the breath: count how many steps fit an in-breath and how many fit an out-breath, without changing either.
• Wider attention: once the feet are steady, let in sounds, air on the skin and the colours around you.

Difficulties, and who it suits

Slow walking can feel wobbly. Balance is harder when a step is drawn out, so speed up a little, shorten your stride, or walk beside a wall or a table. Feeling self-conscious is common outdoors. An unhurried natural pace looks like any other stroll. If you become bored, go smaller: notice the toes spreading, or the exact moment the heel leaves the ground. Walking practice suits people who are restless or sleepy when sitting, and it is a helpful option if stillness tends to bring up difficult feelings. If you are unsteady on your feet, keep a support within reach and choose a flat, uncluttered surface. On streets, keep your eyes up and your attention on traffic first.