Walking Meditation
Meditation doesn't have to be still. In walking meditation you move slowly and feel each part of the step. It is perfect when you feel restless or sleepy, or simply prefer to move.
- Time
- 10–20 minutes
- Level
- Complete beginner
- Position
- Standing and walking
- Best for
- Restlessness, people who find sitting difficult, nature
Step by step
How to practise
- 1
Find a quiet path of 10–20 steps, indoors or outside.
- 2
Stand still and feel your feet on the ground.
- 3
Walk slowly, noticing the lift, move and place of each foot.
- 4
Coordinate with the breath if helpful: lift on the inhale, place on the exhale.
- 5
At the end of the path, pause, turn mindfully and walk back.
- 6
When the mind wanders, return to the soles of the feet.
Best for
Restlessness, people who find sitting difficult, nature
Why practise it
Combines gentle movement with attention training and can be easier than sitting for some people.
Make it work for you
Tips & common mistakes
Tips
- Walk slower than usual
- Keep the gaze soft and a little ahead
Watch out for
Watching your feet the whole time or walking too fast to feel each step.
Good to know
Questions
Can I do walking meditation outdoors?
Yes — a quiet park or garden is ideal.
Practised in Buddhist traditions (kinhin, cankama) and compatible with yoga's emphasis on awareness in action.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- 108-bead mala One bead per mantra or breath; one round is 108. View on Amazon
- Lavender eye pillow Gentle weight and darkness to help the eyes and mind settle. View on Amazon
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