Meditation on the Move: Unveiling the Strength of Walking Meditation After Years of Staying Stationary
For many individuals, meditation brings to mind serene stillness—eyes shut, legs crossed, deep breaths circulating through a tranquil body. This “traditional” visualization of mindfulness is both well-known and essential. But what if the path inward isn’t confined to immobility? What if each step forward could symbolize a deeper exploration into the self?
These were the inquiries I found myself contemplating—seven years into my meditation journey—when I finally embraced something I had long resisted: walking meditation.
A Lesson Seven Years in the Making
After years of committed seated practice, I had unknowingly fostered a limited perspective on what constitutes “true” meditation. Influenced by my perfectionist tendencies, I clung to techniques I deemed “the best.” My meditation practice morphed into another accomplishment, something I could either excel at… or falter in. As mindfulness author Seth J. Gillihan aptly states, “I regarded meditation as another task on my daily to-do list — mindfulness…check.” And in doing so, I transformed presence into performance.
Gradually, I began to question my assumptions—not only in meditation, but also in life. I started to investigate alternative methods, allowing myself to become a novice once more. Walking meditation seemed like a small yet significant step beyond the rigid structure I had imposed on myself.
The Slow Road to True Mindfulness
Learning to meditate had not been straightforward. It took years of restlessness and wandering thoughts before I could experience anything resembling inner tranquility. Ironically, some of my most concentrated sessions occurred in the noisiest environments—like my apartment where neighbors constantly blared dubstep. Paradoxically, striving to eliminate distractions often led to deeper states of mindfulness.
This journey imparted an essential truth: meditation isn’t about finding the ideal setting—it’s about being fully present wherever you are.
First Steps into Walking Meditation
I embarked on my inaugural walking meditation outdoors filled with a mix of curiosity and doubt. I had prepared a guided meditation track focused on physical sensations—each heel making contact with the ground, toes pushing off, the muscles engaging and relaxing in a rhythmic sequence. I was astonished by how effortlessly I could concentrate in motion.
Unlike seated meditation, where I might drift into thoughts before regaining my focus, walking provided immediate, tangible sensations to guide me. My feet transformed into my breath—countable, grounded, and present.
Amid Movement, Stillness
What amazed me most was how quickly my mind quieted. As I walked, enveloped by city sounds and passerby chatter, I stumbled upon a new type of silence—the kind that flows inward through attention, rather than through an absence of noise. The experience connected me to Sanskrit concepts I had recently studied in yogic philosophy—specifically, dharana and dhyana.
As outlined by Nischala Joy Devi, dharana represents focused attention—a gathering of consciousness—while dhyana is the uninterrupted inward flow of that awareness. I realized that walking meditation was a beautiful passage from one state to the other.
Why Walking Meditation Works
Walking meditation presents a pathway to mindfulness for those daunted by conventional seated practices. It leverages naturally occurring routines and transforms them into moments of stillness. Here are some benefits I have discovered:
– Accessibility: If you’re already walking—whether commuting, wandering through nature, or pacing during a phone call—you can incorporate practice into motion.
– Ease of focus: Physical sensations like footsteps and surrounding sights/sounds serve as constant anchors for attention.
– Immediate presence: The act of moving often curbs overthinking, aiding the mind in remaining engaged with the current step, the current moment.
It’s multitasking at its finest: merging mobility with mindfulness.
Supporting New Habits the “Atomic” Way
In James Clear’s bestselling book, Atomic Habits, he provides guidance on establishing enduring behaviors: make them obvious, appealing, easy, and satisfying. This wise counsel I applied to reignite my meditation practice.
Walking meditation inherently aligns with each of these principles:
– Obvious: You’re already walking.
– Appealing: No need to create special space or time.
– Easy: Guided tracks simplify the process.
– Satisfying: You experience immediate tranquility.
This simplicity makes walking meditation an ideal way to weave mindfulness into a busy life—even for those ensnared in the hustle culture.
Redefining What “Counts” as Meditation
Ultimately, walking meditation isn’t a lesser form of seated meditation—it’s merely a different entry into the same space. It reminds us that stillness isn’t dependent on location; it’s a mental state. Whether we discover it on a cushion or a sidewalk, it’s there waiting for us.
For seasoned meditators and novices alike, the message is unmistakable: don’t spend seven years hesitating to explore something new simply because it doesn’t “appear” to fit. Meditation represents an evolving relationship with awareness, and the more avenues we utilize to access it,