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Walking Meditation: Instructions and Benefits Explained

Video taken from the channel: Mindah-Lee Kumar (The Enthusiastic Buddhist)


Reap the Benefits of a Walking Meditation. by Julia Malacoff. March 22, 2018. 1 Comment. You probably already know about the benefits of meditation.

It can do everything from reduce stress levels to promote better sleep. What you might not know is. Benefits of Walking Meditation: Improved Digestion, Alleviated Depression, and More Enjoy the benefits of walking meditation.

Walking meditation, a mindfulness practice, brings mind and body together peacefully. It is a technique to put mindfulness into action and integrate it into daily life for various kinds of health benefits. Walking meditation, as a practice, involves using the natural movement of walking to cultivate mindfulness. You could take to walking meditation both indoors and outdoors. However, it’s best to find a calm place, free from distraction.

Choose a pace that allows you to be at ease and relaxed. Enjoy the benefits of walking meditation. Walking meditation, a mindfulness practice, brings mind and body together peacefully. It is a technique to put mindfulness into action and integrate it into daily life for various kinds of health benefits. It can help you feel more balanced and grounded.

Benefits of walking meditation Meditation while walking is a good practice for beginners and advanced practitioners alike. Mindful walking meditation gets the blood circulating if we’ve been sitting in meditation for a while or if we’re feeling a bit dull. BUT I do find that moving my body really helps me focus my mind better. So I wanted to share my tips on doing a walking meditation, so that you too can reap the benefits. Walking meditation is actually an important part of Buddhist meditation.

It can be a deeply spiritual thing to do, when done with intention but without effort. Here are some of the many potential benefits of meditation walks: Improves Your Overall Well-Being The many benefits of walking are already well-researched. (11) Whenever possible, taking a walk in natural surroundings such as a garden, park, or a place surrounded with trees, helps enhance a person’s overall feelings of well-being. The good news is that all you need to do to reap the myriad benefits of meditation is breathe, pause, and notice.

I’ve found some easy techniques to incorporate these three key elements into a daily mindfulness practice. A gentle stroll, even the walk to or from the car, can become walking meditation, where you tether your awareness to. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you: Maintain a healthy weight Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes. Walking mindful meditation is an adaptation of traditional Buddhist walking meditation by the modern mindfulness movement and is usually practiced much slower than normal walks and requires you to either focus on your breathing or focus on your body sensations. During walking meditation, you either walk in circles, in a straight line or in a.

List of related literature:

This can be a major enhancement to your practice, but it is not exactly a free lunch: unless you are regularly doing sitting meditation as well, it will be very difficult to sustain your attention while walking, and your intention to do walking meditation will bring fewer benefits.

“A Companion to Buddhist Philosophy” by Steven M. Emmanuel
from A Companion to Buddhist Philosophy
by Steven M. Emmanuel
Wiley, 2015

There are many benefits of walking meditation.

“Heal Your Mind, Rewire Your Brain: Applying the Exciting New Science of Brain Synchrony for Creativity, Peace, and Presence” by Patt Lind-Kyle
from Heal Your Mind, Rewire Your Brain: Applying the Exciting New Science of Brain Synchrony for Creativity, Peace, and Presence
by Patt Lind-Kyle
Energy Psychology Press, 2009

The natural act of walking is a great opportunity for Meditation in Action.

“8 Minute Meditation: Quiet Your Mind. Change Your Life.” by Victor Davich
from 8 Minute Meditation: Quiet Your Mind. Change Your Life.
by Victor Davich
Penguin Group US, 2004

These exercises require an intricate knowledge of the energies of the body/mind and involve active forms of meditation that employ rich images and symbols to both move and purify the qi and jing.

“Encyclopedia of Death & Human Experience: 1-” by Clifton D. Bryant, Dennis L. Peck
from Encyclopedia of Death & Human Experience: 1-
by Clifton D. Bryant, Dennis L. Peck
SAGE Publications, 2009

Doing even a short period of walking meditation before sitting is a good way to collect yourself and get settled.

“Seeking the Heart of Wisdom: The Path of Insight Meditation” by Joseph Goldstein, Jack Kornfield, Dalai Lama, Robert K. Hall, M.D.
from Seeking the Heart of Wisdom: The Path of Insight Meditation
by Joseph Goldstein, Jack Kornfield, et. al.
Shambhala, 2001

By drawingupon the life force, or prana, from the environment around you, you can increase the healthy flow of energy throughout your body, and directitto wherever it is needed toaid in your healing process.

“Instant Magick: Ancient Wisdom, Modern Spellcraft” by Christopher Penczak
from Instant Magick: Ancient Wisdom, Modern Spellcraft
by Christopher Penczak
Llewellyn, 2006

Walking meditation is a delightful practice, especially if you’ve been sitting all day long and need a little exercise.

“The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions” by Christopher Germer, Sharon Salzberg
from The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions
by Christopher Germer, Sharon Salzberg
Guilford Publications, 2009

Second, walking meditation has more of an “outer” than an “inner” focus.

“The Mindfulness Solution: Everyday Practices for Everyday Problems” by Ronald D. Siegel
from The Mindfulness Solution: Everyday Practices for Everyday Problems
by Ronald D. Siegel
Guilford Publications, 2009

» Walking meditation is a wonderful practise to integrate into your day.

“Mindfulness For Dummies” by Shamash Alidina
from Mindfulness For Dummies
by Shamash Alidina
Wiley, 2020

But walking meditation is just as effective as sitting for developing stable attention and powerful mindfulness.

“The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness” by John Yates, Matthew Immergut, Jeremy Graves
from The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness
by John Yates, Matthew Immergut, Jeremy Graves
Atria Books, 2017

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25 comments

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  • Yes, I have tried walking meditation at a retreat, but need to do it regularly.I never tire of hearing Giovanni give options for meditating and reminders of how and why to sample them to see what works best for each individual. It is time to revisit my Live & Dare beginner and intermediate meditation courses to “begin again.” I highly recommend both!

  • This was a bit of a challenge for me. I spent most of the time struggling to keep my balance, than actually meditating. I think I’ll stick to sitting.

  • Yet another wonderful presentation though I did have a very minor flashback to walking in night combat.

    Thank you, Enthusiastic Buddhist, for turning me onto S. N. Goenka.

    Whatever you label it, all walking meditation has the intention to fit S. N. Goenka’s description of Vipassana: 

    What Vipassana is not:

    It is not a rite or ritual based on blind faith.
    It is neither an intellectual nor a philosophical entertainment.
    It is not a rest cure, a holiday, or an opportunity for socializing.
    It is not an escape from the trials and tribulations of everyday life.
    What Vipassana is:

    It is a technique that will eradicate suffering.
    It is a method of mental purification which allows one to face life’s tensions and problems in a calm, balanced way.
    It is an art of living that one can use to make positive contributions to society.

    https://www.dhamma.org/en/about/code

  • Hi, Mindah. Great video! Can sports somehow be compared to meditation practices? What I mean is, when practicing physical activities, ideally I would like to keep focus on the movements my body has to perform to complete something, like throwing a ball into a basket, or stroke my arms and legs in the most efficient way to swim faster. So to reach full performance my mind has to be completely focused in the present. Does this state of mind compare to meditation?

    Much love from Brazil:)

  • But where are the instructions? In my mind?:D I wish someone would do some walking meditation instructions & THIS music in Spanish. There are none out there on You Tube that I can find, anyway. I’d get the word out if you do one. Gracias.

  • I just wanted to say how grateful I am for this video. I have severe anxiety on a mostly daily basis, so I have to literally force myself to take 25 minute walks everyday. I was feeling anxious today and I listened to this meditation on my walk. It helped me TREMENDOUSLY to center myself and be more mindful. I will certainly be listening to this daily until I can apply the techniques naturally without being guided. Thank you so incredibly much. And for anyone else out there who suffers, you are most definitely not alone!:)

  • thank you for posting.  I recently had a stroke and drs. have suggested physical therapy for regaining balance.  Instead, I have decided to return to a walking meditation practice.  I am grateful you modeled this one.  In the past I have used the words rising, moving, falling.  Changing to lifting, moving, dropping is what my body needs to remember and the connection of words to actions will be helpful for recovery.  I am going to start this using my walker.  Again, thank you.

  • “Keep awareness on the feeling at the soles of the feet…” 
    http://www.dhammaloka.org.au/articles/item/1204-walking-meditation-in-the-thai-forest-tradition.html 
    That’s the basic beginner should go this way.

    Mahasi Training
    Rare video of Mahasi Sayadaw (Mahasi Vipassana Tradition)


    just sharing 

  • I use running meditation simply because I burn more calories. But running is one of the worst exercises for the body, so Im changing over to walking.

  • Thank you so much Mindah-Lee!! Before watching this video I always had a hard time slowing down when attempting walking meditation, but thanks to your fantastic tips it’s much easier and now part of my regular meditation routine!

  • I’ve actually been doing this spring my lunch break at work. I do walking meditation a few blocks away to a tree, then I sit under this tree and do sitting meditation for 10 minutes. Following this I do what I like to call 50 mindful push-ups followed by 50 mindful sit-ups. I then do walking meditation back to work. I’ve been doing this for 2 weeks and I’ve noticed better concentration at work, greater love for my co workers, and myself:)

  • Awesome meditation! I love it and even though my mind was not Wondering or thinking at all (because of countless hours of mediation), my awareness increased greatly and I thank you

  • You do not look pure chinese, plus your last name is Indian, where do you originally come from? Accent is definitely Australian but the looks is so mixed, you cld even pass as an arab by the way.

  • Excellent work on your sitegood on you.
    Walking meditation is called the ‘engine’ of ones practice in some strands of the Thai Forest tradition…builds mental ‘agility’ and flexibility in ones practice, and is also good for people who get too ‘precious’ about everything having to be quiet and still around them (and inside)when meditating. This video with hyper slow movements with all the naming is only one Burmese style. Its based on Abhidhamma theories and  commentarial approaches, very unlikely the Buddha or anyone before the early 20th cent did this method, though many people seem to find it useful. Just remember that ‘meditation’ is not any technique, rather it is states of mind.
      You can also just walk at an ordinary pace up and down on a ‘formal’ walking meditation track.  The pace will slow down or even turning into standing meditation depending on the needs of the level of contemplation.  You can also have a seat set up next to your walking track in case you find you need to move into a sitting posture.  Also just go for a walk and contemplate what your attention is interested in. 

    John

  • This is great, thanks!:) I love walking and thats is what first made me start to meditate and really consider to get into meditating daily, it is great to know that you can still meditate whenever without being bound to sitting still on the cushion.

  • I’ve noticed that anything that requires extreme stillness and focus can do this. For example I’m always much more calm after shaving myself with a straight razor for that reason. As long as you can stay detached from the results and can focus long enough to finish. Takes me on average 2 hours to do but the benefits of the concentration are huge.

  • I listened to this awesomeness today. Thank you so much. I loved it. Did it twice to get my hour in. Awesome… thank you! Looking forward to quick, easy weight loss.

  • I the dance when two is born from one, When the body is dropped
    And the breath no longer inhales.
    There is a sense that I still exist, In completed silence, Perceiving space
    No form, Identity or face, No emotion, no state
    The dance of breath is felt, Eyes open
    It seems I am back, Although this completed silence I had never left
    Never meeting another to forget, miss or remember
    I could not be alone as I had never been together

  • Thank you so much. This really helped me tonight. Went out for a night run because was feeling anxious and I was getting so sick of the edm music blasting in my ears so i randomly decided to look for a walking meditation. Found this and started to walk instead of run, and mentally this helped me tremendously. Was the most beautiful night walk ive ever had.

  • Thank you for your positive comment, I am so glad you have found some relief in meditation. The aim is to help calm your mind, let go, and be present in the moment. Although our minds wont always accept this, the present moment is all we have. Meditation is a way of training the mind to accept this.

  • Can someone help me? I have a serious problem to get rid of Porn, Masturbation and Orgasm. I am a men, 26 years old and still a virgin. My Question is can someone give me a tip of how to get rid of fapping or how to get rid of Lust and these urges?
    I am desperate and also embarresed to ask that but I don’t know where to go with this problem, so I thought maybe you can give me some tips or advice? If it is not appropiate you dont have to answer my question and I am also sorry to ask you guys. I want to be free of this suffering to be lonely and I want ending the suffering of having these urges. Please help me.

  • it’s very nice �� but there is another technique followed by the great inventor Nikola tesla
    Just count the digits 1 to 9 while stepping. Why 9? Because according to him 3,6,9 are the keys of universe. So if you will count till 9 u will closer to Know universe.

  • Hi I found a spot where you can find great deal of new yoga and fitness tips available on the internet. Go to Google and type: “MindYoga4U”. You’re going to be a master with the ideas available.

  • Another excellent video by Mindah.

    I would recommend a little further than 4 metres for the walking path, but 5 or 6 is adequate. If the path is too long, the mind may get distracted. Chanmyay Sayādaw said: “The slower you walk, the quicker you will get to nibbāna!” This means, walking very slowly encourages deep concentration. Even if you have only a small room of 3metres, it is possible to practise walking meditation comfortably by taking short steps, and walking very slowly.

    Venerable Ānanda attained Arahantship by practising walking meditation for the entire night. Mahāmoggallāna practised without a break for 7 days and nights. Do not disregard walking meditation as simply taking a break from sitting. It is an effective method in its own right. Walk one hour; then sit for one hours. Gradually extend the sessions to two hours or more if you can do a longer retreat. Continuity is very helpful to deepen concentration.

    Walking here and there in daily life will have to be done somewhat quickly, noting only generally as Left/Right.

    See also the detailed instructions given at Panditārāma: https://www.youtube.com/watch?v=aVtaAuaXaBg

  • Thanks ive realy enjoyed it. This is one of your better ones.

    My preference is I like slow, background ambience… and not too much cosmic synthesizer.

    This ones lets me study as well as get me to sleep… played it three times now in a row lol.

    Also walking meditation sounds very Tao nice

    Blessings