Walking Meditation Instructions

Running Time: 2:35

This video gives you some simple instructions for doing walking meditation, which is a great way to continue to develop your mindfulness practice, without needing to set aside any extra time. Just do this meditation whenever you find yourself walking somewhere.

There are many ways to using walking as a form of meditation. Here is a simple way that I recommend to beginners:

To do a walking meditation, simply walk and place your attention on the physical sensations in a defined area of your body, such as the soles of your feet. You can experiment with different walking speeds (all are fine and have their own character) – most people find that slower speeds are easier to learn this practice with.

Your task during the walking meditation is similar to that during sitting meditation. Mentally label all the physical sensations associated with your meditation object (such as placing the foot on the ground, or lifting it off the ground) as “feeling”.

If you want to get more precise, you can try labelling the sensations of placing your foot on the ground as “stepping” and label all the physical sensations associated with lifting the foot off the ground as “lifting”.

As usual, whenever you notice thoughts, label them as “thinking”.

Of course, you’re not limited to the sensations in the feet. You can use any part of the body where you easily feel physical sensations while walking.

One of the really nice things about walking meditation is that you pretty much automatically maintain an awareness of other sensations, sights, sounds, etc. You do this automatically to maintain your balance and avoid crashing into things.

When playing around with walking speeds, you may notice that if you try to meditate while walking at your usual walking pace, you have a lot more thinking going on than if you try walking at a significantly slower or faster pace. That’s because you’ve probably gotten into the habit of thinking, planning, daydreaming, etc, while walking, and so you instantly slip into that “mode” at that pace.