Walking isn’t only good for our physical, social and mental health. It’s also good for our communities, the environment and the economy.
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Walking meditation is a simple practice of walking or wheeling while bringing your awareness to your body, sensations and surroundings. It can enhance your sensory experience, as you move through a place or space. Try it in a way that works for you.
We all experience busy minds. It’s normal if planning your day, making a shopping list or wondering if you sent that important email distracts you from the present moment.
Research shows that walking meditation helps regulate emotion, reduce stress and lower anxiety. It helps to boost your mood, sharpen focus and improve memory. Gentle exercise like walking can improve your sleep and help improve health conditions.
We’ve created a short guided walking meditation to get you started. It’s voiced by Edith Bowman and will help you leave your worries at the door as you wander into the open fresh air. Plug in and tune out on your next walk.
Here’s some other tips and tricks to start you walking meditation journey.
Try a short and slow walking routine of 5-10 minutes. You can increase your duration as you become familiar with the practice.
The practice may feel strange at first. Like all new skills, it takes time to develop.
You don’t need special equipment. Choose a calm and quiet area or path.
Pay attention to your senses. Focus on the rhythm and sensation of your breathing, or what you can see, hear or smell around you.
Combine walking with gentle breathing exercises like box breathing to enhance relaxation of focus.
Don’t strive for perfection. When your mind wanders, gently bring attention back to your breathing and footsteps. When in doubt, focus on your five senses; sight, smell, sound, taste and touch.
Include seated rest breaks if needed. Choose a location near to home, or a short walking route if you don’t want to walk too far.
Explore useful articles, resources and tools to support your walking meditation practice.
Taking 5-10 minutes during your day to practice has huge benefits on health and wellbeing. Try it on your lunch break, after work, or during your spare time.
Once comfortable with the practice, invite a friend or join a group for mindful walking.
You can practice mindful walking in almost any location. Some suggestions include:· Around your garden or community park.· A woodland or safely near a river, loch or coast.· Along your favourite local path or trail.
