This practice is part of the
Time Required
10 minutes daily for at least a week. Research suggests that mindfulness increases the more you practice it.
How to Do It
Follow the steps below. Note that this walking exercise can be adapted for wheelchair users.
- Find a location. Find a path that allows you to move back and forth for 10–15 paces, or around 20–40 feet—a place that is relatively peaceful, where you won’t be disturbed or even observed (since a slow, formal walking meditation might look strange to people who are unfamiliar with it). You can practice this meditation either indoors or outside in nature. Your path doesn’t have to be very long since the goal is not to reach a specific destination, just to practice a very intentional form of walking where you’re mostly retracing your path.
- Start your pace. Take 10–15 steps or wheel yourself for 20–40 feet along the path you’ve chosen, and then pause and breathe for as long as you like. When you’re ready, turn and move back in the opposite direction to the other end of the path, where you can pause and breathe again. Then, when you’re ready, turn once more and continue with your journey.
- The components of each movement. This meditation involves very purposefully paying attention while very slowly doing a series of actions that you normally do automatically. Breaking these movements down in your mind may feel awkward, even ridiculous. But you should try to notice at least these four basic components:
• the lifting of one foot;
• the moving of the foot a bit forward of where you’re standing;
• the placing of the foot on the floor, heel first;
• the shifting of the weight of the body onto the forward leg as the back heel lifts, while the toes of that foot remain touching the floor or the ground.
If you use a wheelchair, you might try to notice:
• the placing of your hands on the handrims;
• the pressure of pushing your hands and arms forward and down;
• the releasing of your hands off the handrims;
• the rolling and direction of the chair. - Speed. You can move at any speed, but in Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) program, this meditation is slow and involves small movements. Most important is that it feels natural, not exaggerated or stylized.
- Hands and arms. If you are walking, you can clasp your hands behind your back or in front of you, or you can just let them hang at your side. If you are using a wheelchair, move your hands and arms as you normally would. Do whatever feels most comfortable and natural.
- Focusing your attention. As you move, try to focus your attention on one or more sensations that you would normally take for granted, such as your breath coming in and out of your body; the movement of your feet, legs, and arms; the contact of your body or wheelchair with the ground or floor; your head balanced on your neck and shoulders; sounds nearby or those caused by the movement of your body; or whatever your eyes take in as they focus on the world in front of you.
- What to do when your mind wanders. No matter how much you try to focus your attention on any of these sensations, your mind is bound to wander. That’s OK—it’s perfectly natural. When you notice your mind wandering, simply try again to reorient your attention toward one of those sensations.
- Making this meditation part of your daily life. For many people, slow, formal meditation is an acquired taste. But the more you practice, even for short periods of time, the more it is likely to grow on you. Keep in mind that you can also bring mindfulness to movement at any speed in your everyday life, and even to running, though of course, the pace of your steps and breath will change. In fact, over time, you can try to bring the same level of awareness to any everyday activity, experiencing the sense of presence that is available to us at every moment as our lives unfold.
Why You Should Try It
Much of our time is spent rushing from place to place, so preoccupied with our next activity that we don’t really notice what we’re doing now. We risk not really experiencing our life as we live it.
Practicing mindfulness can help. Mindfulness helps us tune into what we’re sensing and experiencing in the present moment—it’s the ability to pay more careful attention to our thoughts, feelings, and bodily sensations, without judging them as good or bad. Research suggests that it can not only reduce stress but also increase our experience of positive emotions.
One of the basic methods for cultivating mindfulness is a “walking meditation,” which involves focusing closely on the physical experience of walking, paying attention to the specific components of each step. With practice, an everyday action that you do automatically, even mindlessly, can become an opportunity for greater focus and awareness—a habit you can try to bring to other mundane activities as well. Some experts recommend alternating the walking meditation with other forms of meditation to keep your practice varied and determine which form feels best for you.
Why It Works
Walking meditation can help increase awareness both of our internal sensations and our external surroundings, tuning us into experiences that we often miss when we rush on autopilot from place to place. Paying closer attention to the process of walking can also increase our sense of appreciation and enjoyment of our physical bodies. By heightening awareness of mental and physical states, walking meditation—like mindfulness in general—can help us gain a greater sense of control over our thoughts, feelings, and actions, allowing us to respond in more constructive ways when we experience negative thoughts or emotions.
Evidence That It Works
Teut, M., Roesner, E. J., Ortiz, M., Reese, F., Binting, S., Roll, S., Fischer, H. F., Michalsen, A., Willich, S. N., & Brinkhaus, B. (2013). Mindful walking in psychologically distressed individuals: A randomized controlled trial. Evidence-Based Complementary and Alternative Medicine, 2013, 7.
Across four weeks, German adults with moderate to severe psychological distress attended eight 60-minute group sessions of mindful walking training, which each included at least 10 minutes of Walking Meditation. Compared to a group who did not participate, they experienced significant reductions in psychological stress symptoms and improvements in quality of life.
Who Has Tried the Practice?
Participants in the above study were over 90% female and had an average age of about 50 years old. Additional research has engaged members of various groups outside Germany:
- Brazilian undergraduate students who engaged in Walking Meditation for 200 meters experienced heightened positive emotion and enhanced emotional response compared to those who walked normally, as measured by their brain activity.
- Adults in the Netherlands who participated in a guided one-, three-, six-, or 10-day mindful walking retreat increased in mindfulness and positive emotions compared to those who did not attend.
- Elderly Thai adults with depression who practiced 20-30 minutes of Walking Meditation two to three times a week for 12 weeks improved in depressive symptoms and cardiovascular health compared to those who spent the same amount of time walking normally.
- American older adults who attended eight 30-minute Walking Meditation sessions reported lower levels of negative emotion afterward compared to before beginning the program.
Walking Meditation (also known as mindful walking) is one of the mindfulness practices included in Mindfulness-Based Stress Reduction (MBSR). Developed by Jon Kabat-Zinn and based on Buddhist teachings, MBSR is a six- to 10-week program that teaches various mindfulness techniques through weekly sessions and homework assignments. Research suggests that MBSR benefits the mental health of various groups, including the following:
- People in different cultures and countries, such as bilingual Latin-American families, university students in China, disadvantaged families in Hong Kong, low-income cyclo drivers in Vietnam, males with generalized anxiety disorder in Iran, Indigenous people in the Republic of Congo, and Aboriginal Australians.
- Women around the world, including pregnant women in China, rural women in India who experienced still-birth, at-risk women in Iran, Muslim women college students in the United Arab Emirates, American survivors of intimate partner violence, and socioeconomically disadvantaged Black women with post-traumatic stress disorder.
- People with certain diseases, such as New Zealanders with rheumatoid arthritis, male patients with heart disease in India, patients with diabetes in South Korea, cancer patients in Canada, breast cancer survivors in China, and HIV-positive individuals in Toronto, San Francisco, Iran, and South Africa.
More research is needed to explore whether, and how, the impact of this practice extends to other groups and cultures.
Keep in Mind
A 2015 study found that MBSR “improved depressive symptoms regardless of affiliation with a religion, sense of spiritually, … sex, or age.” However, other studies suggest that MBSR may not benefit everyone equally:
- When MBSR was administered in Massachusetts correctional facilities, male prisoners experienced less mental health improvement than female prisoners.
- MBSR may not be beneficial in all cultural contexts. For Haitian mental health practitioners and teachers, MBSR contradicted some of their cultural worldviews and everyday practices. Brazilian medical students who participated in MBSR experienced no significant changes in mental health or quality of life.
Sources
Jon Kabat-Zinn, Ph.D., Center for Mindfulness at the University of Massachusetts Medical School
References
Adelian, H., Sedigheh, K. S., Miri, S., & Farokhzadian, J. (2021). The effect of mindfulness-based stress reduction on resilience of vulnerable women at drop-in centers in the southeast of Iran. BMC Women's Health, 21, 1–10.
Bigliassi, M., Galano, B. M., Lima‐Silva, A. E., & Bertuzzi, R. (2020). Effects of mindfulness on psychological and psychophysiological responses during self-paced walking. Psychophysiology, 57(4), 17.
Fogarty, F. A., Booth, R. J., Lee, A. C., Dalbeth, N., & Consedine, N. S. (2019). Mindfulness-based stress reduction with individuals who have rheumatoid arthritis: Evaluating depression and anxiety as mediators of change in disease activity. Mindfulness, 10(7), 1328–1338.
Gallegos, A. M., Heffner, K. L., Cerulli, C., Luck, P., McGuinness, S., & Pigeon, W. R. (2020). Effects of mindfulness training on posttraumatic stress symptoms from a community-based pilot clinical trial among survivors of intimate partner violence. Psychological Trauma: Theory, Research, Practice, and Policy, 12(8), 859–868.
Gayner, B., Esplen, M. J., DeRoche, P., Wong, J., Bishop, S., Kavanagh, L., & Butler, K. (2012). A randomized controlled trial of mindfulness-based stress reduction to manage affective symptoms and improve quality of life in gay men living with HIV. Journal of Behavioral Medicine, 35(3), 272–285.
Gotink, R. A., Hermans, K. S. F. M., Geschwind, N., Nooij, R., De Groot, W. T., & Speckens, A. E. M. (2016). Mindfulness and mood stimulate each other in an upward spiral: A mindful walking intervention using experience sampling. Mindfulness, 7(5), 1114–1122.
Greeson, J. M., Smoski, M. J., Suarez, E. C., Brantley, J. G., Ekblad, A. G., Lynch, T. R., & Wolever, R. Q. (2015). Decreased symptoms of depression after mindfulness-based stress reduction: Potential moderating effects of religiosity, spirituality, trait mindfulness, sex, and age. The Journal of Alternative and Complementary Medicine, 21(3), 166–174.
Hecht, F. M., Moskowitz, J. T., Moran, P., Epel, E. S., Bacchetti, P., Acree, M., Kemeny, M. E., Mendes, W. B., Duncan, L. G., Weng, H., Levy, J. A., Deeks, S. G., & Folkman, S. (2018). A randomized, controlled trial of mindfulness-based stress reduction in HIV infection. Brain, Behavior, and Immunity, 73, 331–339.
Ho, R. T. H., Lo, H. H. M., Fong, T. C. T., & Choi, C. W. (2020). Effects of a mindfulness-based intervention on diurnal cortisol pattern in disadvantaged families: A randomized controlled trial. Psychoneuroendocrinology, 117, 7.
Hoffman, D. M. (2019). Mindfulness and the cultural psychology of personhood: Challenges of self, other, and moral orientation in Haiti. Culture & Psychology, 25(3), 302–323.
Jung, H. Y., Lee, H., & Park, J. (2015). Comparison of the effects of Korean mindfulness-based stress reduction, walking, and patient education in diabetes mellitus. Nursing & Health Sciences, 17(4), 516–525.
Kabat-Zinn, J., De Torrijos, F., Skillings, A. H., Blacker, M., Mumford, G. T., Alvares, D. L., & Rosal, M. C. (2016). Delivery and effectiveness of a dual language (English/Spanish) Mindfulness-Based Stress Reduction (MBSR) program in the inner city - A seven-year experience: 1992-1999. Mindfulness & Compassion, 1(1), 2–13.
Kabat-Zinn, J., & Hanh, T. N. (2009). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.
Lavrencic, L. M., Donovan, T., Moffatt, L., Keiller, T., Allan, W., Delbaere, K., & Radford, K. (2021). Ngarraanga giinganay (‘thinking peacefully’): Co-design and pilot study of a culturally-grounded mindfulness-based stress reduction program with older First Nations Australians. Evaluation and Program Planning, 87, 12.
Le, T. N. (2017). Cultural considerations in a phenomenological study of mindfulness with Vietnamese youth and cyclo drivers. International Perspectives in Psychology: Research, Practice, Consultation, 6(4), 246–260.
Li, J., & Qin, X. (2021). Efficacy of mindfulness‐based stress reduction on fear of emotions and related cognitive behavioral processes in Chinese university students: A randomized controlled trial. Psychology in the Schools, 1–17.
Majid, S. A., Seghatoleslam, T., Homan, H. A., Akhvast, A., & Habil, H. (2012). Effect of mindfulness based stress management on reduction of generalized anxiety disorder. Iranian Journal of Public Health, 41(10), 24–28.
McIntyre, T., Elkonin, D., de Kooker, M., & Magidson, J. F. (2018). The application of mindfulness for individuals living with HIV in South Africa: A hybrid effectiveness-implementation pilot study. Mindfulness, 9(3), 871–883.
Neto, A. D., Lucchetti, A. L. G., Ezequiel, O. S., & Lucchetti, G. (2020). Effects of a required large-group mindfulness meditation course on first-year medical students’ mental health and quality of life: A randomized controlled trial. Journal of General Internal Medicine, 35(3), 672–678.
Parswani, M. J., Sharma, M. P., & Iyengar, S. S. (2013). Mindfulness-based stress reduction program in coronary heart disease: A randomized control trial. International Journal of Yoga, 6(2), 111.
Prakhinkit, S., Suppapitiporn, S., Tanaka, H., & Suksom, D. (2014). Effects of Buddhism walking meditation on depression, functional fitness, and endothelium-dependent vasodilation in depressed elderly. The Journal of Alternative and Complementary Medicine, 20(5), 411–416.
Roberts, L. R., & Montgomery, S. B. (2016). Mindfulness-based intervention for perinatal grief in rural India: Improved mental health at 12 months follow-up. Issues in Mental Health Nursing, 37(12), 942–951.
Samuelson, M., Carmody, J., Kabat-Zinn, J., & Bratt, M. A. (2007). Mindfulness-based stress reduction in Massachusetts correctional facilities. The Prison Journal, 87(2), 254–268.
SeyedAlinaghi, S., Jam, S., Foroughi, M., Imani, A., Mohraz, M., Djavid, G. E., & Black, D. S. (2012). Randomized controlled trial of mindfulness-based stress reduction delivered to human immunodeficiency virus-positive patients in Iran: effects on CD4⁺ T lymphocyte count and medical and psychological symptoms. Psychosomatic Medicine, 74(6), 620–627.
Speca, M., Carlson, L. E., Goodey, E., & Angen, M. (2000). A randomized, wait-list controlled clinical trial: The effect of a mindfulness meditation-based stress reduction program on mood and symptoms of stress in cancer outpatients. Psychosomatic Medicine, 62(5), 613–622.
Thomas, J., Raynor, M., & Bahussain, E. (2016). Stress reactivity, depressive symptoms, and mindfulness: A Gulf Arab perspective. International Perspectives in Psychology: Research, Practice, Consultation, 5(3), 156–166.
Vinesett, A. L., Whaley, R. R., Woods-Giscombe, C., Dennis, P., Johnson, M., Li, Y., Mounzeo, P., Baegne, M., & Wilson, K. H. (2017). Modified African Ngoma healing ceremony for stress reduction: A pilot study. The Journal of Alternative and Complementary Medicine, 23(10), 800–804.
Waldron, E. M., & Burnett-Zeigler, I. (2021). The impact of participation in a mindfulness-based intervention on posttraumatic stress symptomatology among Black women: A pilot study. Psychological Trauma: Theory, Research, Practice, and Policy, 14(1), 29–37.
Williams, J. M., & Kabat-Zinn, J. (2013). Mindfulness: Diverse perspectives on its meaning, origins and applications at the intersection of science and dharma. Routledge.
Yang, C., & Conroy, D. E. (2019). Feasibility of an outdoor mindful walking program for reducing negative affect in older adults. Journal of Aging and Physical Activity, 27(1), 18–27.
Zhang, J., Cui, Y., Zhou, Y., & Li, Y. (2019). Effects of mindfulness-based stress reduction on prenatal stress, anxiety and depression. Psychology, Health & Medicine, 24(1), 51–58.
Zhang, J., Zhou, Y., Feng, Z., Fan, Y., Zeng, G., & Wei, L. (2017). Randomized controlled trial of mindfulness-based stress reduction (MBSR) on posttraumatic growth of Chinese breast cancer survivors. Psychology, Health & Medicine, 22(1), 94–109.
By focusing your attention on the sensations of walking, the Walking Meditation can help you cultivate a calmer mind. Are you attuned to the present moment? Take our Mindfulness quiz to find out:
Comments
and Reviews
FRANCES TONY
I thought the physicians says there is no cure for HSV 2!!! I am telling you today that DR.UMA cure HSV 2 with his herbal medicine and once you get cured you are cured forever it is never reversible, I have been suffering for this deadly disease called HSV 2 for more than 2years and I lost all hope because my doctor says there is no cure for HSV 2. Brethren I saw a testimony on the internet on how DR.UMA cure HSV, Hapatitis etc with his herbal medication and an email and watsapp to contact him was also displayed, I thought this was a joke but I decided to contact him and he replied telling me not to worry that my problem is over . DR.UMA sent me a herbal medication to drink for one month but only 2weeks I feel strange and I went to my doctor and he confirmed me negative. He can help you too. Contact him via email...dr.umaherbalcenter@gmail.com WhatsApp +2347035619585. He is capable of curing AUTISM, HERPES, HPV, HSV1&2, HEPATITIS A B C, and DIABETES.
Martha Jecorick
DR. OSATO`S CURE FOR HERPES1&2 - A NATURAL WAY TO GET HERPES1&2 CURED. If you have been looking for ways to naturally get rid of the herpes simplex virus from your body totally, then you are welcome to read further. Let's face reality here, you have tried so many counter drugs and you are confused, weak and angry because nothing seems to work. Good News For you my friend.... Yes, I came with good news that will liberate you from the pains and stress of herpes outbreak, you will get total cure from this virus using Dr. Osato Herbal Methodology. Who is Dr. Osato? You may ask. Dr. Osato is a herbalist and a naturalist. He researched and identified some herbs and established a unique methodology to healing the human body using Herbal medicine that was confidently entrenched in his over 30 years of experience. According to him, he has the cure for so many diseases/virus like GENITAL HERPES, HIV, CANCER, HPV, HSV1&2, GENITAL WART, SHINGLES, VAGINAL INFECTION and so many more. You can reach Dr Osato on his email: osatoherbalcure@gmail.com or WhatsApp +2347051705853. You can also contact him through his website: https://osatoherbalcure.wordpress.com. I am using this medium to inform everyone how to get treated of herpes using Dr Osato recommended Herbal methodology.
stellabruno56790
I still don’t know the right words to express my gratitude to Herbalist Dr. UGHULU. After being diagnosed with Herpes Virus 2 months ago, I was given so many health prescriptions and advice with no improvement, I totally lost hope, until I found testimonies of Great Dr. UGHULU online when I was researching on a Blog, Like anybody would be, I was very skeptical about contacting him but I later did and he opened up to me and told me what was involved and he started. the remedies for my health. Thank God, I was cured from Herpes Virus by the herbal medication I received from him. I never thought that Herpes Virus can be cured, From the bottom of my heart I'm truly grateful and I pray you have long life so you can help many more people on earth with your herbal medical support, You can Email him via email : drughulupowerfulspelltemple@gmail.com or Text/Call:+1 (252) 409-1841 WHATSAPP NUMBER: +1(720) 794-2516 One thing I love most about Dr. UGHULU he is a good man with kind hearted, He is very polite with his patience, Everything he told me was what he did and his herbal medicine are very affordable.
david sutter
I already gave up on ever getting cured of HSV2 because i have try many treatment none of them work out for me i have gone to different hospital they always tell me the same thing there is no cure for herpes, when i came across a post about Dr UMA in the net from a lady called Angela i contacted her and she reassured me with his herbal medicine which i took according to the way he instructed, that how i was cured. I doubted at first because i have been to a whole lot of reputable doctors, tried a lot of medicines but none was able to cure me. so i decided to listen to him and he commenced treatment, and under two weeks i was totally free from Herpes. i want to say a very big thank you to DR UMA for what he has done in my life. feel free to leave him a message on email dr.umaherbalcenter@gmail.com or also Whats-app him +2347035619585.. he also cure all this 1.HIV 2.HIV HPV 3 .ALS 4. BED WETTING DIABETES..
sandraemma
I can't express my gratitude to Dr Aba for making me a living testimony. i have battled with HERPES SIMPLEX VIRUS 2 for about 7years now, and i have done all i can to make sure i am cured but nothing worked out, but miraculously my friend invited me to see a video on his Blog and as i visited i decided to see few of the comment below, and i found some people talking about Dr Aba, and i decided to contact this great herbal healer to also help me,so i wrote to him, and he replied me back and assure me that i will get a cure for my HERPES SIMPLEX VIRUS 2. and after preparing my medicine he sent it to me and when i started using it for 2weeks i was completely cured, I am assuring you that you will be cured if you also contact this great man on his Email: dr.abaherbalhome@gmail.com or whatsapp is mobile number on +2348107155060
emily faye
I have been suffering from Herpes for the past 1 years and 8 months, and ever since then I have been taking series of treatment but there was no improvement until I came across testimonies of Dr. Silver on how he has been curing different people from different diseases all over the world, then I contacted him as well. After our conversation he sent me the medicine which I took according to his instructions. When I was done taking the herbal medicine I went for a medical checkup and to my greatest surprise I was cured from Herpes. My heart is so filled with joy. If you are suffering from Herpes or any other disease you can contact Dr. Silver today on this Email address: drsilverhealingtemple@gmail.com
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.