Many meditation practitioners believe that formal sitting meditation is the pinnacle of practice, relegating other meditation practices to a secondary status. Contrary to common belief, the Buddha taught that mindfulness, and even awakening, can be cultivated in any position, whether sitting, standing, walking, or lying down. Walking meditation is a powerful complement to seated practice.
Walking meditation can calm the nervous system, mirroring our natural inclination to pace when anxious. It can also revitalize us when we feel sluggish. Moreover, it allows for continuous practice, especially when sitting becomes uncomfortable. Walking meditation is accessible to beginners.
The practice is simple in structure, yet profound in its potential. The essential thing that distinguishes walking meditation from ordinary walking is that the practitioner walks back and forth along a designated path, or walks in a circle (often around a sacred object or an altar). This repetitive motion encourages us to let go of the idea of “getting somewhere” and focus instead on the present-moment experience of walking itself. Find a path of ten to fifteen paces, indoors or outdoors, based on your preference. A natural setting like a garden or forest can be particularly grounding, but any space can be suitable. In urban settings, seek quieter areas or practice indoors.
Begin with feeling the experience of standing still. Notice the subtle micro-adjustments your body makes to maintain balance. Distribute your weight evenly across the soles of your feet.
Then walk along your path and bring your attention to the sensations of movement: the shifting balance, the raising and lowering of your legs, the intricate coordination of muscles and bones, the natural pendulum swing of your arms, and the subtle rotation of your torso. The foot, with its intricate network of twenty-nine muscles and thirty-three joints, reveals the profound complexity hidden within the seemingly simple act of walking.
Focus on the sensations in the soles of your feet: the pressure as your heel strikes the ground, the rolling motion as your weight shifts, and the final push-off of each step. Maybe there is a sense of energetic grounding as you feel the support of the earth. Observe the temperature and texture of the ground, or the feeling of air on your skin. Is the terrain even or uneven? Walking barefoot, when safe, can enhance the sensory experience, deepening your connection to the present moment.
At the end of your path, pause and feel the experience of standing still. Notice the subtle shifts in balance as you come to a stop. Pause for a moment of integration before mindfully turning 180 degrees, observing the coordination involved. Then resume walking in the other direction along your path. Repeat this process of mindfully walking back and forth for your chosen duration.
As you walk back and forth, keep your eyes open, but cast your gaze softly downward, avoiding fixation on any specific object. This helps maintain an inward focus. When distractions arise, as they inevitably will, acknowledge them without judgment and gently redirect your attention to the sensations of walking. Each distraction is an opportunity to practice returning to the present moment.
Walk at whatever pace supports your ability to stay present. While slower walking allows for deeper observation, it’s the quality of attention that matters. A slightly slower pace than usual is often helpful to calm the nervous system, but mindfulness can be cultivated at any speed.
If the mind is especially active, and it’s difficult to stay focused on walking, it can help to add directed thoughts to the practice. You might mentally say the words “left, right, left, right,” or if you’re walking more slowly, “lifting, shifting, placing.” Counting the steps can be helpful, for example, counting to ten and then back to one. If you notice your mental count is fourteen, then you know the mind has wandered. Coordinating your steps with the contemplation of words of goodwill such as “happy, safe, healthy, ease” can help with presence while also providing an emotional uplift. Experiment with different recitations to find what resonates. Recitations are like an anchor that helps us stay present, and these words can crowd out other kinds of distracting thoughts.
Beyond an overactive mind, other obstacles can also arise, such as physical discomfort, strong emotions, or a sense of impatience. Acknowledge these challenges with kindness, remembering that they are a natural part of the practice. If discomfort arises, listen to your body and adjust your pace, or rest if that’s more appropriate for your body. When emotions surge, observe them without judgment, allowing them to pass like clouds in the sky. And when impatience arises, gently remind yourself that the goal is not to reach a destination, but simply to be present with each step.
Experiment to discover what helps you be more present, such as practicing at a particular location, walking at a particular pace, or focusing on a specific sensation or mental recitation. Personalizing the practice deepens its impact.
Because both walking and sitting meditation emphasize awareness of moment-to-moment experience, the insights that arise in sitting practice can also emerge while walking. As you walk, you can directly see the impermanence of each step, the arising and passing of sensations, thoughts, and emotions as they come and go. When you encounter moments of discomfort, impatience, or frustration, it’s a reminder of the inherent unsatisfactoriness woven into the fabric of human existence. And sometimes, when fully absorbed in the rhythm of walking and fully connected with the body, the strong sense of self begins to dissolve as we become less preoccupied with our usual concerns. As Thich Nhat Hanh, the renowned Vietnamese Zen monk, beautifully articulated, “Walking meditation is a practice of awakening. When you walk, you are fully alive, fully present in the here and now. You are aware of your body, your feelings, your perceptions, and your surroundings. You are not lost in thought or caught up in the past or future. You are free.”
It’s easy to integrate walking meditation into your daily life. Moving between meetings, pacing while on a phone call, walking the dog, or navigating a grocery store—each of these moments offers a chance to tune into the sensations of movement. Even waiting in line can become a practice of presence. Over time, the cultivation of mindfulness extends beyond formal practice, weaving itself into the fabric of daily life. Every step, no matter how ordinary, becomes a reminder that awareness is always within reach—and every movement can be a step toward awakening.
