Research has shown that both walking and practicing meditation on a regular basis have numerous mental and physical benefits. But have you ever thought about doing them at the same time?
Walking meditation is basically mediation done while you stroll, and it offers a boost to your body, mind, and spirit. It’s refreshingly unique from any other type of exercise, says Mariana Fernández, CPT, RYT, a walking meditation, yoga, and running instructor for Peloton.
While you might hear recent buzz about the perks of walking meditation, it’s far from a new trend or fad. The practice has roots in Buddhism, Taoism, and yoga, and it’s been used for centuries to increase awareness and improve one’s enlightenment, according to the Cleveland Clinic.
Not to be confused with mindful walking (more about that later), walking meditation is an effective way to get physical exercise while clearing your head, Fernández says.
“Walking meditation is all about how you step with the breath, so there’s a synchronicity in how you’re breathing and moving,” says Fernández, who first began walking meditations to help her cope during the COVID-19 pandemic. “My job requires physical and personal demands, so for my overall well-being as someone who has struggled with depression, walking meditation is one of those tools I keep coming back to.”
Ready to learn more walking meditation and why you should add it to your weekly routine? Here’s everything you need to know.
What is walking meditation and how do you do it?
Walking meditation is as simple as taking an easy walk, while being mindful of your breath, senses, and thoughts with each step you take, Fernández says. During a walking mediation, you might switch between visualization, reflection, checking in on your body, and acknowledging your feelings without judgement—all while keeping in mind the cadence of your gait.
For many people, meditating while doing a movement as natural as walking makes the practice more approachable than traditional meditation typically done sitting or lying still.
“Meditation can be intimidating because people often feel they have to follow rules or structure,” Fernández says. “Here, we’re incorporating something that can be meditative, like walking, and putting intentionality behind it by connecting with the breath and staying present.”
How walking mediation differs from mindful walking
Although the term “walking meditation” is often used interchangeably with “mindful walking,” the two are not the same. Mindful walking centers on noticing the details of what’s around you as you move, while walking meditation concentrates on turning your attention to the intricacies of what’s happening internally.
“A mindful walk is all about taking in your surroundings, while walking meditation is a journey ‘in’ as you’re moving with mindfulness, keeping yourself in the present moment,” Fernández says. “Instead of looking at, say, the leaves or terrain, with walking meditation the focus in on looking inward instead of outward.”
“Some days, you might feel more successful than others. Give yourself grace. One day doesn’t define how the rest of your week will look.” —Mariana Fernández, CPT, RYT
The benefits of walking meditation
On their own, both walking and meditation are known to have substantial physical, mental, and emotional benefits. Regular walking can reduce your risk of heart disease and diabetes, protect your joints, and help with weight management (if that’s a goal of yours), per the Cleveland Clinic.
Plus, when compared with exercising indoors, exercising in nature increases feelings of revitalization and energy and decreases tension, confusion, anger, and depression, according to past research.
As for meditation, the ancient practice has been shown to improve mood, sleep, and immune function, while reducing stress, depression, and anxiety, according to Johns Hopkins Medicine. Results of a small 2018 study showed that 10 minutes of meditation before or after a brisk walk improved mood and fatigue in young adults more than just walking without meditation or sitting.
When you blend meditation and walking into a single practice, you get the combined mental and physical benefits each one offers individually, per the Cleveland Clinic. Walking meditation is also a great way to get a break from work, school, or whatever else you have going on—a sentiment Fernández says Peloton members often share with her.
“Practicing walking meditation takes you out of that space and gives you a shift—a way to press ‘pause,’” she says.
How to include walking meditation in your routine
Meditation is all about meeting yourself where you are without expectations—and walking meditation is no different. Fernández recommends taking how long your session is day by day, adapting to how you feel, and remembering that even five minutes is better than nothing.
“Sometimes it’s hard to do 10 minutes because it can feel daunting and you’re getting distracted,” she says. “Some days, you might feel more successful than others. Give yourself grace. One day doesn’t define how the rest of your week will look, and sometimes the practices you struggle with are the most beneficial ones.”
Just as with the length of your sessions, how often you practice is something that’s totally up to you. While Fernández says she does walking meditations at least five days a week, her main recommendation is that you work enough sessions into your weekly schedule to create a “walking meditation” habit. Making the practice part of your lunch break, evening routine, or any other regular part of your day can help achieve this.
Tips to make the most out of your walking meditation
If you’re ready to get started on walking meditations—and with all the benefits, you seriously should!—here are some tips to keep in mind.
1. Make sessions a “no-goal zone”
If you’re used to working out, then you likely are accustomed to setting goals—a certain number of minutes on the treadmill or reps in the weight room. Walking meditation is not the time to be checking those boxes. Fernández advises ridding yourself of expectations and goals, and doing what feels right for you that day—if it’s only five minutes, then so be it.
2. Tune out the outside world
Walking meditation is about focusing on your breath and what’s going on inside of you. Put away your watch and phone so you’re not distracted.
3. Don’t judge yourself
There’s no “good” or “bad” way to practice walking meditation, so resist the temptation to gauge how you did and instead meet yourself wherever you are that day. “There’s no milestone in meditation. Some days are easier than others and there’s no judgement,” Fernández says.
4. Start small
If you’re just beginning, don’t try to tackle long sessions right out of the gate. Start in short increments, setting an alarm on your device (so you’re not looking at the time) to signal when you’re halfway through a session and it’s time to turn back. Or you can use an app, like Peloton, with guided walking meditations that signal when a session is halfway done. (More on the best walking meditation apps in a minute!)
5. Embrace guidance
As with anything you take up, having an expert to coach you along the way can be helpful. Fortunately, a number of apps offer guided walking meditations (see below), where your “coach” will help you remember to focus on your breath and steps while offering encouragement. Many also play background music to help drown out outside noise.
The 3 best apps for walking meditation
Looking for some guidance or a session designed specifically for your time frame or mood? Try one these three apps that offer guided walking meditations.
1. Peloton
The well-known fitness app has walking meditations that range from 10 to 20 minutes with different focuses including calming, body scan, and peak performance. Instructors offer reassuring guidance while soft music plays in the background.
Price: A 30-day free trial is available, but after that you’ll need to purchase a subscription for $12.99/month for Peloton App One or $24/month for Peloton App+.
2. Headspace
This app that brought meditation to the masses has a range of guided walking meditations from a quick, four-minute “Coffee Walk,” to walks that are 10 minutes and longer designed for different situations such as walking in the city or preparing for sleep. Many sessions combine elements of mindful walking with walking meditation, and most are audio guidance only without music.
Price: $12.99/month after a seven-day free trial or $5.83/month after a 14-day free trial.
3. Insight Timer
This app and website has both free and members-only guided walking meditations from a vast library of more than 200,000 meditation tracks. You can choose from walking meditations in a range of lengths both with and without music. There’s also a variety of themes including mantras, nature walks, awareness of sensations, and more.
Price: Access free meditations or subscribe to exclusive Member Plus meditations for $10/month.
