Walking meditation is a gentle practice that’s accessible to all. Each step deepening the connection between mind, body and earth.
When most of us walk, it’s often just to get from A to B. We do it in a rush and, because it’s so habitual, we do it without much consideration at all. We let our minds wander into the past and into the future. We wrestle with problems and with things people have said or done.
Rarely do we appreciate the wonders of walking, because our minds are everywhere but the walk itself.
Walking meditation is a way to slow down and bring the mind and body together peacefully. To connect with the earth and to experience the present fully.
It’s meditation in motion.
Through regular practice we can improve focus, concentration and awareness. We get the physical benefits of walking and the mental benefits of meditation. We also learn to enjoy walking for its own sake, not just as a means of getting from one place to another.
What is walking meditation?
Walking meditation, also known as kinhin is the practice of walking mindfully. It brings mind and body together through awareness and gentle movement.
When practicing, you walk back and forth with a slow and comfortable gait. You pay attention to your breathing and the sensations of walking. You hold your posture with a sense of ease and dignity. You notice the sights, sounds and feelings of the present moment.
We combine our breathing with our steps. When we breathe in, we may take two or three steps. When we breathe out, we may take three, four, or five steps. We pay attention to what is comfortable for our body.
Thích Nhất Hạnh
Through walking meditation we create a sense of calm. Which, in turn, allows us to see more clearly and reconnect with our body. We are guilty of spending far too much time in our own heads so walking meditation is a means of bringing us back to the whole.
Walking meditation is not hard work or any kind of work out. It should be gentle and pleasant. It is best practiced in nature in the early morning or as the sun sets at night. Mindful walking, surrounded by nature helps us to feel awake and alive.
Walking meditation is the perfect complement to seated meditation. And since walking is something we are so familiar with, it’s great for beginners and for those who struggle to sit for any length of time.
A guided walking meditation
Here’s a simple walking meditation for you to try. Read each point carefully, then give it a go. You can do it any time and any place but to get the full benefits we recommend going somewhere uplifting that’s free from noise and excessive stimulation – like a garden, park, forest, or lake.
If nature is not an option, your home is perfectly fine.
As a matter of safety, whether you are walking inside or outside, please keep your eyes open at all times:
- Select a quiet place where you can walk back and forth for 10-20 minutes. This can be indoors or outdoors depending on what space you have available and what is most convenient for you. Just make sure your “path” is long enough to feel unencumbered.
- Stand with your feet together and body in balance. Hold good posture with your spine erect and eyes looking softly ahead. Allow you arms and hands to rest comfortably by your sides. Notice your body is standing on the earth. Feel the pressure on the sole of your feet and notice any other sensations of standing.
- Take a few deep breaths, in through the nose and out through the mouth. Notice the movement of air as you breath. The rise and fall of your chest. Enjoy for a moment, being present and alert.
- Begin to walk. A little slower and more deliberate than normal. Let each step be easy, fluid and natural. Feel the sensations of lifting your foot and leg off of the earth. Then mindfully placing it back down again. Feel each step mindfully as you walk.
- You can pay attention to your body, holding yourself with a sense of ease, grace and dignity.
- When you reach the end of your path, pause for a moment. Carefully turn around and center yourself once again so that you are fully aware of the first step as you walk back.
- As your mind starts to inevitably wander, simply notice where it has gone and bring it back to the present moment. Feel your connection to the earth with each step once more. Notice the sensation of pressure and release as you touch the ground and let it go. Notice your posture, breathing and the subtle rhythm of walking.
- Continue in this manner for 10-20 minutes, walking mindfully back and forth, or until you have completed the route you have chosen. You can experiment with the speed, walking at whatever pace keeps you most present.
Use walking meditation to find calm and tune into the flow of your body. You can practice at home at first then extend your mindfulness into everyday activities such as walking to work or through the aisles of the supermarket.
Walking is something that we should all be doing daily for our health and when we do it mindfully, we can enjoy the experience far more. Being present. Being free from distraction. Being in tune with mind and body.