walking meditation

Walking Meditation

Meditate while walking, focusing on your breath and bodily sensations to promote mindfulness.


Achieve inner peace and relaxation through mindful movement.


The challenges faced by those seeking relaxation and inner calm include:

  • Difficulty sitting still during traditional meditation (oh yeah 😩)
  • Struggling to maintain focus on breathing or thoughts
  • Inability to quiet the mind
  • Restlessness due to a sedentary lifestyle


Walking meditation is a mindfulness practice that combines physical movement with mental focus.

In a nutshell:

  1. Choose a quiet, safe location with minimal distractions.
  2. Walk at a slow, deliberate pace, maintaining an upright posture.
  3. Focus on the sensations of your feet as they make contact with the ground.
  4. When your mind wanders, bring your attention back to your footsteps.

My Take

You know these days when sitting still during traditional meditation seems like an uphill battle?

Walking meditation allows me to embrace mindfulness while staying active. I’ve found that not only does it help me unwind, but it also keeps my body moving. It’s like the perfect blend of meditation and exercise, tailored for those moments when you need fresh air anyway 😉


  • Great for those who struggle with sitting meditation
  • Can be practiced anywhere
  • Combines physical activity with mental relaxation
  • Suitable for all fitness levels


  • May not be suitable for those with mobility issues
  • Requires a safe, distraction-free environment


When I stumbled upon walking meditation and tried it out, I found a couple of things helpful:

  • Short sessions: Longer periods were difficult for me in terms of keeping the focus. So, I began with shorter sessions of 5-10 minutes and gradually increased the duration.
  • Counting or mantra: To enhance focus, I still count my steps or repeat a mantra (anything simple does the job for me, like “I am calm” or “Relax, buddy”). 😉
  • Nature: For added relaxation benefits, practicing in nature is my favorite.
  • City: I use Airpods Pro (btw excellent noise-canceling) along with some calming sounds.