All Techniques

Walking Meditation

Walking meditation brings the quality of mindful attention to the simple act of walking. It is an excellent alternative for people who find sitting meditation difficult, and it bridges the gap between formal meditation practice and everyday life. The pace is deliberately slow — much slower than normal walking.

Step by Step

1

Find a quiet space where you can walk 10-20 steps in a line.

2

Stand still at one end. Feel your feet on the ground.

3

Begin walking very slowly. Lift one foot, move it forward, place it down.

4

Feel the shift of weight from one foot to the other.

5

At the end of your path, pause, turn around, and walk back.

6

Keep your gaze soft, looking a few feet ahead.

7

If your mind wanders, return attention to the sensation of your feet.

Tips

  • *Walk much slower than feels natural. This is not exercise.
  • *You can do this barefoot for stronger sensation.
  • *Outdoors works well too — a garden, park, or quiet path.
  • *This is an excellent practice for people who feel restless when sitting.