What’s behind the name of this meditation practice? 

“Walking meditation” is exactly what it sounds like—an active meditation performed while walking.

What’s the concept? 

We don’t have to sit quietly with our eyes closed to meditate. Life is about movement and change, and we can learn to embrace it in the present moment through walking meditation. When we walk, we often ignore the world around us and focus our attention on our destination. When we practice this meditation, we engage all of our senses and walk just for the sake of walking. “Take short steps in complete relaxation; go slowly with a smile on your lips and your heart open to an experience of peace,” Zen Master and global spiritual leader Thich Nhat Hanh advises. “Your steps can be those of the healthiest, most secure person on Earth. Anyone can do it who has some degree of mindfulness and a true intention to be happy.” 

How did this meditation practice originate? 

Every spiritual discipline has its own version of walking meditation that evolved as a natural complement to sitting meditation. Zen Buddhists practice kinhin, a silent and contemplative period of walking that breaks up long periods of zazen. Hindu, Buddhist, and Islamic traditions also include circumambulation, the act of moving around a sacred site as a devotional practice. Taoists practice circle walking to seek stillness within movement, often with accompanying arm postures that cultivate energy. In the Forest Meditation tradition of Northeast Thailand, monks walk as many as fifteen hours each day to develop focus and concentration. The twentieth century books and teachings of Thich Nhat Hanh, the beloved Vietnamese monk and peace activist, introduced concepts of walking meditation to a universal audience; the popularity of modern mindfulness techniques have increased the interest in the practice.

What’s unique about this meditation?

Active meditation harnesses the rhythms of external stimuli instead of shutting it out. It’s perfect for people who want to relax but hate to sit still— in fact, nervous energy, an obstacle to a sitting practice, can be an asset in walking meditation, as fuels each step and channels it into a physical release.

What are its chief benefits?

According to author and integrative health expert Jim Nicolai, walking meditation is an active form of relaxation that boosts calmness and clarity.  It provides all of the benefits of a mindfulness-based sitting practice—increased concentration, stress relief, a boost in overall happiness—combined with the heart-healthy advantages of physical activity. Thich Nhat Hanh has written that dedicating ourselves to walking meditation lifts the fears and insecurities that cloud our vision and allows us to fully experience the joy of life. “Do you know how many forest paths there are, paved with colorful leaves, offering cool and shade?” he asks. “They are all available to us, yet we cannot enjoy them because our hearts are not trouble-free, and our steps are not at ease. In practicing walking meditation you are learning to walk again.” 

Is there evidence of its effectiveness?

A 2014 study at a university hospital investigated the effects of a Buddhist walking meditation regimen on elderly patients who exhibited symptoms of mild to moderate depression. The patients were divided into three groups: one that practiced the walking meditation, one that practiced a walking exercise without meditation, and one that did nothing. After twelve weeks, the mental, physical, and cardiovascular health of the participants was evaluated. Muscle strength, flexibility, agility, and cardiorespiratory endurance increased in both exercise groups, and there was a significant reduction in cholesterol. However, the patients’ depression score and concentration of the stress hormone cortisol decreased only in the group that practiced the walking meditation, leading the researchers to conclude that meditation provides greater overall benefits. 

Are there any side effects or risks?

N/A

Are there any controversies?

N/A

How can it be learned?

Start with your next step! The beauty of walking meditation is in its simplicity and adaptability. In its most basic form, it translates into just paying attention. So start now—notice the ground beneath your feet instead of letting them whisk you off to your next destination in a cloud of distractions.

Are there any charges for learning?

There are no charges for learning. A mindfulness retreat, during which walking meditation is practiced, is one good option. 

How is this meditation practiced?

The object of walking meditation is to coordinate the breath with the steps, feeling the ground beneath our feet and all sensations in our body. In kinhin, the Buddhist form of walking meditation, practitioners move clockwise around a room with their hands clasped over their solar plexus. Other disciplines encourage pacing back and forth. This is a great option when you’re short on space; if you’d like to practice on your way to a destination, the same principles apply—just remember it is the “going,” not the “arriving,” that’s important.

Can anyone practice this meditation?

Yes. Even if your physical mobility is limited, it’s beneficial to practice walking meditation. In fact, it’s a good way to work through any physical pain you might be experiencing in your knees, back or joints; walking deliberately allows us to connect with the source of pain, become one with it, and release the automatic reactions we have to it.  

Who are the well-known practitioners?

The best-known teachers and authors in this field include:

Thich Nhat Hanh
(plumvillage.org/about/thich-nhat-hanh) 
Jack Kornfield
(www.jackkornfield.com) 
Jon Kabat-Zinn
(www.umassmed.edu/cfm) 
Jim Nicolai
(drjimnicolai.com) 
Sharon Salzberg
(www.sharonsalzberg.com)

Is any equipment or material required for practice?

There is no equipment required besides your own two feet.