Meditation on the Move: A Beginner’s Guide to Walking Meditation

Posted in Balanced Body, Balanced Mind and Soul | April 28, 2011 |

Meditation is one of the most effective ways to relieve stress, relax our bodies and quiet our busy minds.  But with busy work schedules, family responsibilities and other demands in our day-to-day lives, it can be challenging to find time for a regular practice. Walking meditation is an excellent alternative for incorporating a practice into the gaps in our busy lives. It can be performed anytime you’re walking, whether that is from your car to your home, while in nature or during a leisurely evening stroll through your neighborhood.

Unlike other forms of meditation, walking meditation helps us to use physical movement, in addition to mental and emotional experiences, as the basis for developing an overall greater awareness.  We can then take that awareness into the rest of our lives.

Walking meditation can be practiced by experienced meditation practitioners and beginners alike, however if you would like to begin by exploring meditation in a more traditional way, please read Meditation 101: a 10 Step Beginner’s Guide.

How to Start Walking Meditation

Find a location to practice
It is best to begin your introduction to walking meditation outdoors where you can walk uninterrupted with fewer distractions.  A park is an excellent choice.  As you become more comfortable, you can practice walking meditation anywhere that you walk, including busy sidewalks or shopping malls.  When choosing a location for your walking meditation practice, be aware of any possible safety concerns such as tripping hazards, obstacles or traffic.

Stand tall
Begin by standing tall.  Feel your feet root into the ground beneath you.  Elongate your spine as if a thread extending from the top of your crown was pulling your head, neck and back straight up towards the sky.  Notice how your weight moves from side to side or front to back as you balance.

Turn your attention to your breath.  Breathe silently, yet deeply.  Engage your diaphragm and fill your lungs, but do not force your breath.  Allow your belly to rise and fall with each inhale and exhale.  Notice how your breath affects your body.  Does deep breathing help you to stand taller?  Does it energize you? Calm you?

Look ahead and begin to walk forward.  Don’t rush.  Simply walk at a comfortable pace and allow your body to establish a comfortable stride length.

Relax and be aware of your entire body
Begin by drawing your attention to the soles of your feet.  Notice how they make contact with the ground as they roll from heel to toe and then travel through the air to stride forward.  Notice how your ankles flex, how your calf muscles contract and how your knees bend. Feel the rotation in your hips, the flexion in your lower back.  Let your arms swing naturally at your sides, your hands relaxed at the end of your wrists. Feel your shoulders move in their sockets.  Release any stress you hold in your jaw, face and forehead. Gaze softly ahead.  As you draw awareness to each part of your body, direct your breath to that area and consciously ask it to relax.  Imagine your body releasing tension with each breath and movement.

Immerse yourself in your surroundings
Notice the sun on your face, the wind blowing through your hair, the sound of the kids playing nearby or horns honking.  If you’re walking indoors, notice the sound of other people talking, the sound of footsteps and the hum of lighting fixtures.  Don’t react to these external stimuli, simply notice them.

Look inward
Draw your attention inward.  Are you bored, excited, content, irritated or happy?  Acknowledge how you feel and be mindful of this moment.  Don’t think to the future or the past.  Be present.

There is no right or wrong length of time to practice walking meditation.  Your practice may be quite short if you simply walk to the mailbox, or it may be long if you incorporate your practice into a weekend hike through the woods.  You decide.  When ending your practice, don’t come to an abrupt halt.  Simply slow down and come to a natural stop.

Integrate your experience
Take a moment to feel what it’s like to be still again.  Stand tall.  Notice your surroundings, your body and your emotions.  How is this moment different than when you began your walking meditation?  Even without judgment or reaction, by simply being aware of your physical, mental and emotional experience throughout your meditation, you have changed.

Remember that walking meditation is unlike other forms of meditation.  While it can be a very peaceful practice, it is an active meditation often practiced in locations with many sounds and distractions.  Don’t be discouraged if your mind wanders with these distractions.  Use the steps outlined in this guide to help focus your awareness.  If your mind does become distracted, simply acknowledge those thoughts, then set them aside and continue your meditation.  As you become more experienced, it will be easier to maintain your focus.

If you would like a more detailed explanation of walking meditation, its practice and benefits, please visit Wild Mind.

Jason Billows is the creator and writer of Stop & Breathe, a blog dedicated to savoring life one breath at a time. Jason believes that by slowing down, reflecting, learning and focusing on what is truly important to us, we can create happy, healthy, balanced and fulfilling lives. Stop & Breathe provides insights, information, inspiration and tools to help readers create the life they’ve always dreamed of.

Photo credit: twistiti