Walking meditation is basically meditation done while walking, which boosts your body, mind, and spirit. Mariana Fernández, a walking meditation, yoga and running instructor at Peloton, says it’s refreshingly unique compared to any other type of exercise.
While you may have heard rumors recently about the benefits of walking meditation, it’s far from a new trend or fad. The practice, which has roots in Buddhism, Taoism and yoga, has been used for centuries to increase awareness and improve enlightenment, according to the Cleveland Clinic.
Not to be confused with mindful walking (more on that later), walking meditation is an effective way to get physical exercise while clearing your mind, Fernandez says.
“The key to walking meditation is how you step with your breath, so there’s synchronicity in the way you breathe and move,” said Fernández, who originally started walking meditation to help her cope during the COVID-19 pandemic. “My job is physically and personally demanding, so walking meditation is one of the tools I keep coming back to for my overall health as someone who struggles with depression.”
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Ready to learn more about walking meditation? Here’s everything you need to know.
What is walking meditation and how to do it?
Fernandez says walking meditation can be as simple as taking a relaxing walk while paying attention to your breath, feelings and thoughts with every step you take. During walking meditation, you can switch between visualizing, reflecting, checking in with your body, and acknowledging your feelings without judgment, all while keeping the rhythm of your gait in mind.
For many people, meditating while doing something as natural as walking is easier to do than traditional meditation, where you usually sit or lie down.
“Meditation can be intimidating because people often feel like they have to follow rules or structure,” says Fernandez. “Here we incorporated something meditative, like walking, and put intentionality behind it by connecting with the breath and being present.”
How walking meditation differs from mindful walking
Although the term “walking meditation” is often used interchangeably with “mindful walking,” the two are not the same. Mindful walking focuses on noticing the details of what’s around you while moving, while walking meditation focuses on turning your attention to the complex things happening internally.
“Mindful walking is about integrating into your surroundings, and walking meditation is a journey ‘in’ where you walk with mindfulness and allow yourself to be in the present moment,” Fernandez said. “Walking meditation is not about looking at leaves or terrain, but focusing on it. Look inward rather than outward.”
“Some days, you may feel more successful than others. Give yourself grace. One day doesn’t determine what the rest of your week will look like. —Mariana Fernández, CPT, RYT
Benefits of walking meditation
Walking and meditation themselves are known to have great physical, mental and emotional benefits. According to the Cleveland Clinic, regular walking can reduce the risk of heart disease and diabetes, protect your joints, and help with weight management (if that’s your goal).
Additionally, according to past research, compared to indoor exercise, exercising in nature can increase feelings of vitality and energy and reduce tension, confusion, anger, and depression. Research1.
When it comes to meditation, this ancient practice has been shown to improve mood, sleep and immune function while reducing stress, depression and anxiety, according to Johns Hopkins University Medical Center. small results Learning in 20182 Research shows that 10 minutes of meditation before or after a brisk walk improves mood and fatigue in young people more than just walking without meditation or sitting.
According to the Cleveland Clinic, when you combine meditation and walking into a single practice, you’ll reap the combined physical and mental benefits that each practice provides alone. Walking meditation is also a great way to unplug from work, school, or anything else — a sentiment Fernandez says Peloton members often share with her.
“Practicing walking meditation takes you out of that space and gives you a transformation—a way of pressing ‘pause,’” she says.
How to incorporate walking meditation into your daily life
Meditation is about meeting yourself without expectations—and walking meditation is no exception. Fernandez recommends adjusting the length of your sessions each day based on how you feel, and remember that even five minutes is better than nothing.
“Sometimes it’s hard to stick to 10 minutes because it’s daunting and you get distracted,” she said. “Some days, you may feel more successful than others. Give yourself grace. One day doesn’t determine what the rest of your week will look like, and sometimes the practice you put in is the most beneficial.
Just like the length of your training sessions, the frequency of your exercises is entirely up to you. While Fernandez says she practices walking meditation at least five days a week, her main tip is to build enough practice into your weekly schedule to develop a walking meditation habit. Making the exercise part of your lunch break, evening routine, or any other regular part of the day can help achieve this goal.
Tips for Making the Most of Walking Meditation
If you’re ready to start walking meditation – and with so many benefits, you really should! – Here are some tips to keep in mind.
1. Make the meeting a “goal-free zone”
If you’re used to working out, you’re probably used to setting goals—a certain number of minutes on the treadmill or a certain number of reps in the weight room. Walking meditation is not the time to check these boxes. Fernandez recommends letting go of your expectations and goals and doing what works for you that day — and if you only have five minutes, so be it.
2. Stay away from the outside world
Walking meditation is about focusing on your breathing and inner changes. Put away your watch and phone so you are not distracted.
3. Don’t judge yourself
There is no “good” or “bad” way to practice walking meditation, so resist the temptation to measure how well you’re doing and meet yourself wherever you are that day. “There are no milestones in meditation. Some days are easier than others, and there’s no judgment,” Fernandez says.
4. Start with small things
If you’re just starting out, don’t try to do long workouts right at the beginning. Start with small increments, and set an alarm on your device (so you don’t have to look at the time) to signal when you’re halfway through your workout and it’s time to return. Alternatively, you can use an app like Peloton, which includes guided walking meditations that trigger a signal when you’re halfway through your workout. (More on the best walking meditation apps later!)
5. Take guidance
As with anything you embark on, it helps to have an expert guide you along the way. Fortunately, many apps offer guided walking meditations (see below), and your “coach” will help you remember to focus on your breathing and steps while providing encouragement. Many people also play background music to help mask outside noise.
3 Best Apps for Walking Meditation
Looking for guidance or courses designed specifically for your time frame or mood? Try one of these three apps that offer guided walking meditations.
1. Home team
The famous fitness app offers walking meditations ranging from 10 to 20 minutes, with different focuses including calmness, body scan and peak performance. The instructor provides reassuring guidance as soft music plays in the background.
price: There’s a 30-day free trial, but after that you’ll need to purchase a subscription to Peloton App One for $12.99 per month or Peloton App+ for $24 per month.
2. Headspace
The app that brings meditation to the masses offers a range of guided walking meditations, from a quick four-minute “coffee walk” to a 10-minute or longer walk, designed for different situations, such as walking in the city or Get ready for bed. Many classes combine elements of mindful walking and walking meditation, and most have audio guidance only, no music.
price: $12.99/month after 7-day free trial, $5.83/month after 14-day free trial.
3. Insight Timer
This app and website offers free and members-only guided walking meditations, with a library of over 200,000 meditation tracks. You can choose from walking meditations of various lengths, with or without music. There are also a variety of topics including mantras, nature walks, sensory awareness and more.
price: Get free meditations or pay $10 a month to subscribe to exclusive membership + meditations.
Well+Good articles reference scientific, reliable, up-to-date, and robust research to support the information we share. You can count on us on your health journey.
- Thompson Coon J, Boddy K, Stein K, Whear R, Barton J, Depledge MH. Does engaging in physical activity outdoors in natural settings have a greater impact on physical and mental health than engaging in physical activity indoors? Systematic review. Environmental science and technology. 2011 Mar 1;45(5):1761-72. doi:10.1021/es102947t. Electronic version February 3, 2011.
- Edwards MK, Lopez PD. Experimental effects of brief, single-session walking and meditation on emotional status in young adults. A health promotion perspective. 2018 Jul 7;8(3):171-178. doi:10.15171/hpp.2018.23. Phone number: 30087839; PMCID: PMC6064756.
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