Walking meditation is an old practise that has been used for ages by various cultures and religions.

Is walking meditation an actual practice?

Eckhart Tolle, author of The Power of Now: A Guide to Spiritual Enlightenment, is one proponent of this form of meditation. Tolle explains in his book how he used to suffer from crippling anxiety episodes until he discovered how to meditate while walking. He discovered that concentrating on his breath and the feelings on his body allowed him to relax and finally lead him to a state of inner peace.

Walking meditation is a type of moving meditation in which the attention is on the act of walking itself. When you meditate while you walk, your attention is centered into the present moment while your focus goes into the physical sensations of the body. You can practice it anywhere, but it is most commonly done in nature, such as a park or a forest.

Walking meditation benefits you in multiple ways, including stress reduction, improved mental clarity, and increased physical stamina.
If you are new to meditation, walking meditation is a terrific method to get started. It is also a wonderful way to add variety to your existing meditation practice.

How to meditate while walking

There are many different ways to practice walking meditation.

Method #1 – Mindful walk meditation

1. Start by finding a comfortable place to walk, where you won’t be interrupted. If possible, find a place in nature, such as a park or forest.
2. Begin by focusing on your breath. As you breathe in and out, pay attention to the sensations of your breath moving in and out of your body.
3. As you continue to focus on your breath, begin to pay attention to the sensations of your feet moving against the ground. Notice the feel of your shoes against your feet, the temperature of the ground, and any other sensation you can focus on.
4. As you continue walking, pay attention to the sights and sounds around you. Notice the colors and smells of nature, and the sound of the wind rustling through the trees.
5. Pay attention to your thoughts and emotions as well. If your mind wanders, simply bring your focus back to your breath or the sensations in your body.
6. When you’re finished walking, take a few moments to notice how you feel. You may find that you feel more relaxed and aware after a mindfulness meditation walk!

Method #2 – Use a mantra

Another way to practice walking meditation is to focus on a mantra or short phrase that is repeated with each step.

For example, you could repeat the phrase “I am peaceful” with each step.
Or, you could choose a word that represents what you want to achieve through your mediation practice.
You can pick one such as “calm” or “love”, or something personal to you.
You may also simply focus on your breath while you walk.
Pay attention to each inhale and exhale.
Count each breath if it helps you stay focused.

If you suffer from anxiety or stress, give walking meditation a try—you may just find it helpful!