Silent walking (which some refer to as walking meditation) is trending on TikTok. This blend of physical activity with mindfulness is incredibly simple to do, and offers major benefits including reduced stress and anxiety and greater focus.
Walking meditation may seem like a modern trend that everyone's talking about on social media, but the Buddhism-inspired practice has been around for centuries. And if the notion of sitting still or silencing your thoughts keeps you from giving mindfulness practices a try, you may find that walking meditation is a practice you’re well suited for.
In an article by the late Thich Nhat Hanh, published shortly after his death in early 2022, the Vietnamese monk and author described walking meditation as a way to unite the body with the mind. “We combine our breathing with our steps,” he says. “When we breathe in, we may take two or three steps. When we breathe out, we may take three, four, or five steps. We pay attention to what is comfortable for our body.” In other words, the number of steps you take with your breaths isn’t what matters. Mindful walking is about doing what feels best and taking note of whatever that is.
Different Approaches to Walking Meditation
While the specifics of walking meditation don’t need to be that precise, the idea of focusing on your breath or movements while walking is pretty universally embraced. And similar to other forms of meditation, you can go about your mindfulness walk in a variety of ways.
Gabrielle Juliano-Villani, MSW, LCSW, a psychotherapist and consultant, describes walking meditation as walking with intention. “Just like when I meditate, I hold either a question in my mind I want an answer to or something I would like to heal,” she tells DailyOM. Other times, she lets her mind wander, noticing her thoughts without judgment.
You can focus on each movement your body makes as you walk, while moving slower than you might for a basic stroll. Notice how your body feels as you breathe in and out, and how your legs and feet feel with each step. Narrate what you observe, aloud or silently in your mind, if it helps.
Others prefer guided walking meditations with the help of a mindfulness podcast or audio track. You can even make daily dog walks meditative by leaving your phone at home or on silent and doing your best to stay present. “Our pets can be so comforting and grounding, so I think bringing them along is wonderful,” notes Juliano-Villani. “I am a big believer in making meditation and mindfulness in general accessible and that there is no right or wrong way to do it. It's unique to everyone and their situation and what they can tolerate.”
Interested in learning more? Guided Relaxation With Ocean Sounds
Health Benefits of Mindful Walking
Walking meditation can benefit your body and mind in numerous important ways. Juliano-Villani, who specializes in helping people manage burnout, points to the mental health perks of the practice, especially if you walk outdoors. “Getting outside and being grounded in nature calms anxiety and can help manage depression,” she says.
Research supports those perks. A summary of studies involving nature and emotional well-being published by the American Psychological Association in 2020 showed that spending even short amounts of time in nature can improve moods and invite happiness.
If you’re in a city, make your way to a local park or walking path to access green space. If that’s not possible, you can still benefit from a walking meditation. Even though busy urban environments are faster paced than a hike in the woods, you don’t have to rush yourself. Try to slow your walk down and observe what you see around you. You may also want to walk during a less crowded time of day if that makes your experience a bit less hectic and more relaxing.
If you prefer not to be outdoors at all, you can still benefit from a walking meditation on a treadmill. Set the machine to a pace that would match up with a walk outdoors, aiming to feel more relaxed than winded.
Walking and meditation, whether on their own or together, are known to bring similar benefits. And on top of bolstered mental health, walking meditation has been shown to reduce chronic inflammation — which is linked with a range of health problems from heart disease and stroke to dementia and depression.
Mindfulness meditation may also help improve cognition, which can be especially important for people with attention-deficit/hyperactivity disorder (ADHD). Routine meditation thickens the part of the brain associated with planning, focus, and impulse control while boosting levels of dopamine, which is lacking in those with ADHD. And since ADHD can make stillness a challenge, the movement may make mindful walking more doable and appealing.
Walking meditations might also help keep your brain sharper as you age. A Preventive Medicine Reports study published in July 2021 involving older adults showed that two 30-minute sessions per week can improve mental processing speed and executive functions, which include things like flexible thinking and memory.
How to Begin a Walking Meditation
To get started with your first meditative walk, choose an appropriate time and place. You can do meditative walking just about anywhere, but Jod Kapilakan, a certified wellness coach and the CEO of Abundance No Limits, recommends a calm location. “As a result, you will be able to concentrate without being distracted,” Kapilakan explains to DailyOM.
If you plan to go the self-guided route, simply start walking, paying attention to your breath and body, as well as any intentions you’ve set. If you’re not sure what to ponder, Kristin M. Papa, LCSW, a psychotherapist and certified health coach whom DailyOM spoke with for this story, recommends embracing curiosity. “If it’s a walk in a place that you’re very familiar with, try to discover three to five new things that you never noticed before,” she suggests. “Truly savor these new discoveries with a sense of wonder.”
Rely on your five senses, she says. “Connect with your physical environment during your walk and check in with yourself and your senses several times over the course of the walk.” Notice what you see, hear, smell, touch, and taste. As thoughts arise, let them. Just try not to dive deeply into a daydream rabbit hole. Gently guide your mind back to the present by focusing on your surroundings or your breath.
And if grand ideas of lengthy or “perfect” walking meditations have been lingering on your to-do list, ease up on yourself — and your goals. Motivation comes from action, says Juliano-Villani, so “start small and with no expectations.” Having a routine can help, too, she points out, so think about starting or ending most days with a brief, mindful walk.
