Mindful Steps: Combining the Art of Walking and Meditation

Jo Moore
Apr 26
4 min read

Walking meditation is a form of mindfulness practice that combines the benefits of walking with meditative awareness. Unlike traditional seated meditation, walking meditation allows you to engage your body and mind simultaneously, making it an excellent option for those who find it difficult to sit still or want to incorporate more movement into their mindfulness practice. For people always on the move, some of the following common walking meditation techniques may be ideal to incorporate in your daily life.

Basic Mindful Walking

Focus: Begin by choosing a path or space where you can walk uninterrupted. Focus on the physical sensations of walking, such as the lifting and placing of your feet, the movement of your legs, and the contact between your feet and the ground.

Pace: Walk slowly and deliberately, paying attention to each step. The goal is to stay fully present with each movement.

Breath Awareness: Coordinate your breathing with your steps. For example, inhale for three steps and exhale for three steps, or simply maintain a natural rhythm.

Counting Steps Meditation

Technique: Count your steps as you walk to help maintain focus. Start with counting to 10 and then start over. This technique helps prevent your mind from wandering and keeps you engaged in the present moment.

Breathing Integration: You can synchronize your breath with your counting (e.g., inhale while counting steps 1 to 3, and exhale on steps 4 to 6).

Body Awareness Walking

Focus: Bring awareness to various parts of your body as you walk. Start with your feet and gradually move your attention up through your legs, torso, arms, and head.

Sensations: Notice how each part of your body feels as it moves. Pay attention to subtle sensations, such as the tension in your muscles or the swaying of your arms.

Gratitude Walking Meditation

Mindset: With each step, silently express gratitude for something in your life. It could be as simple as feeling thankful for the ability to walk, the beauty of nature around you, or the fresh air. This is one of my personal go-to meditations I use at some point every day.

Pacing: This type of meditation can be done at a natural walking pace, allowing for a reflective and uplifting experience.

Mantra Walking

Use of a Phrase: Choose a calming phrase or mantra, such as “I am here” or “Peace with each step”, and silently repeat it as you walk.

Focus: Coordinate the mantra with your steps. For instance, think "peace" with one step and "with each step" with the next.

Benefits: This technique helps maintain focus and reinforces positive intentions.

Slow Walking Meditation (Kinhin)

Origin: This is a Zen Buddhist walking meditation practice.

Technique: Walk much slower than normal, taking one step per breath or two breaths. Each step should be deliberate, with full awareness of the lifting, moving, and placing of the foot. I have personally found this method works best for me by counting a full 60 seconds between raising the foot and replacing it on the ground.

Hand Position: Traditionally, you may keep your hands clasped in front of your chest or abdomen to reduce distractions and promote balance.

Five Senses Walking

Engagement: Engage all five senses as you walk to become more aware of your surroundings. Focus on what you can see, hear, touch, smell, and feel. Try the 5-4-3-2-1 method of focusing on: 5 things you can see, 4 things you can hear, 3 things you can touch, 2 you can smell, and 1 you can taste.

Mindfulness: As you walk, notice the colors and shapes around you, listen to sounds like birds or wind, take in the scents of the environment, feel the temperature on your skin, and sense the ground under your feet.

Labyrinth Walking

Structured Path: This technique involves walking a labyrinth, a spiral or maze-like path often used for meditation and contemplation.

Focus: Enter the labyrinth slowly, setting an intention or reflecting on a question. As you walk the winding path, stay mindful of each step and remain open to insights that arise.

Reflection: When you reach the center, pause for a moment of stillness, then walk back out with renewed awareness or a sense of release.

Guided Walking Meditation

Audio Guidance: Follow a guided audio meditation that instructs you on how to focus your attention while walking.

Structured Approach: These meditations often include prompts to help you maintain awareness of your breath, body, or surroundings, and can be useful for beginners or those who need assistance staying focused.

Compassion Walking Meditation

Intention Setting: Walk with the intention of cultivating compassion. With each step, silently wish yourself and others well (e.g., “May I be happy,” “May others be free from suffering”). Another of my favourite practices, especially when on a long walk lasting some several hours for possible contemplation.

Benefits: This practice not only helps you stay present but also nurtures a sense of kindness and interconnectedness.

Tips for Effectively Practising the Art of Walking and Meditation:

Choose a Quiet Path: Opt for a quiet, safe environment where you can walk without frequent interruptions.

Maintain a Soft Gaze: Keep your gaze a few feet in front of you, soft and unfocused, to help maintain mindfulness.

Stay Present: If your mind starts to wander, gently guide your focus back to the sensations of walking or your chosen meditation technique.

Dress Comfortably: Wear weather-appropriate, comfortable clothing to ensure you can move freely and stay relaxed.

Walking meditation is a versatile practice that can be adjusted to suit your personal preferences and level of experience. Whether you're seeking peace, insight, or a simple way to connect with the present moment, walking meditation offers a refreshing and mindful approach to meditation.