Walking Meditation: A Simple, Profound Way to Still the Mind

It seems like everyone is looking for quiet and calm in our increasingly fast-paced world. The concept of meditation sounds very appealing because it implies the experience of a quiet, still mind. The notion of mindfulness is alluring, because it ­promises to bring us into the present moment and away from all the distractions that tempt us away from reality.

At the same time, though, many people have tried, unsuccessfully, sitting quietly in meditation. Or they simply assume from the outset that meditation “sounds good, but it just isn’t for me; my mind is too busy.”

Fortunately, there is a simple, profound answer to these qualms and objections. Not all meditation requires sitting cross-legged for prolonged periods. Meditations that engage the body and the environment around us can be every bit as gratifying as conventional notions of meditation. Walking meditation is a simple alternative that can bring a profound state of calm and clarity if practiced properly.

What Is Walking Meditation?

Walking meditation changes physical movement into an intentional practice. The purpose is to be fully present in the act of walking itself with each step bringing awareness to the moment. Unlike traditional sitting meditation, where you remain still, walking meditation uses the act of walking as an opportunity to focus the mind.

Adding mindfulness to a walking meditation utilizes an everyday activity to bring awareness, still the mind, and to connect with both the body and the environment.

Mindfulness Walking

Michael Gottlieb, master teacher and founder of Royal Way Spiritual Retreat Center in Southern California, teaches the importance and beauty of meditation. It is foundational for the spiritual seeker on the journey to self-discovery, the divine, God. He taught that a walking meditation is a simple yet profound practice to include in this journey.

He describes walking meditation as “...the steps of right effort and mindfulness… the quality of being attentive and balanced and discovering what is true in the present … being open and aware, and bringing the effort to be attentive to what is real, to what is so.” ­

Walking mindfully brings full attention to the present moment without judgment, letting thoughts that might cause distractions drift away like clouds in the sky. Engaging with the present moment rather than random thoughts can bring a sense of calm and alertness. What better way to find inner stillness in the modern-day whirlwind of a noisy outside world? Walking meditation is a practice that can move you from your busy mind and bring awareness to each moment. 

A mindful walking meditation is a constant stream of awareness—awareness of sights, sounds, thoughts, bodily sensations—whatever is happening in and around us. Unlike some other forms of meditation, this one engages the body—feeling the earth beneath your feet with each step grounding you, hearing the sounds around you, homing in on just one sound, perhaps the song of a bird, or a fire truck racing nearby.

All this brings full attention and connection to your surroundings. On a spiritual path, on the journey to find your divinity, walking meditation brings stillness and silence—the space to connect with one’s divinity, to connect with God.

A Personal Experience of Walking Meditation

Here is how one member of the Royal Way community described his experience of a walking meditation:

“I have been doing the walking meditation when I walk my dog in the morning. I will notice things and say to myself, ‘Now I am aware of all the stains on the sidewalk. Now I am aware of the dead leaves on the ground. Now I am aware that my dog’s ears flop and bounce as she walks.’”

The process of a walking meditation can bring up insights, revelations, and a connectedness to the beauty of the world, the beauty of the path to God. This Royal Wayan continued his walk and described it like this:

“After a while something shifts. Suddenly I am aware of how much beauty is around me. I see the light streaming through the trees, the dove flying by, the elegant curve of an archway in a building.

“Nothing is good or bad; it just is. And all of it is beautiful. Everything feels new, like it is being created for me. Like it is being gifted to me, poured out to me with something that feels so much like love.

“Like God is telling me from all directions, ‘I love you so much, and I am giving this to you with endless, abundant love.’”

One of the beauties of a walking meditation is that it is entirely experiential. As our meditator concludes his recollection:

“I get to experience it. I get to take it in, embrace it, experience everything. I feel so lucky, so grateful, and I am humbled by the beauty and grandeur of the moment.

“I feel that beauty and grandeur in me.”

Benefits of Walking Meditation

• Reduces stress: Walking meditation has been shown to reduce stress and anxiety. Research has shown that physical activity when paired with mindfulness can lower the body’s so-called stress hormones.

  
  

• Enhances focus: By bringing attention to each step and the sensations of walking, the practice helps you become more present to the moment.

  
  

• Promotes physical health: Even 10 minutes of walking helps circulation, can lower blood pressure, and improve mood.

  
  

• Connecting with nature: When doing a walking meditation outdoors, whether in a forest, at a beach, or in a garden, the environment becomes part of the meditation. That uplifting experience is described in this post: The Benefits of Nature: Finding Wisdom in the Outdoors.

Royal Way Spiritual Center Is an Ideal Setting for a Walking Meditation

With its 900 acres of parks, gardens, and trails, surrounded by a vast desert landscape and two mountain ranges, Royal Way Spiritual Center is the perfect locale for a walking meditation. Meditation trails lead out into the desert, and one can walk beside flowing water, ponds, and an organic orchard. One very special place for a walking meditation is the Moon Labyrinth, where one can experience a metaphorical journey to the God within.

Conclusion

As Michael Gottlieb writes of the experience of a walking meditation, “Be with the sensations of the body and the sounds all around you. Don’t wish any of it to be different than it is. Let all the sounds and sensations and thoughts and feelings all blend into a sense of the river of life, the river of phenomena.”

These beautiful words can inspire those on a spiritual path to begin the practice of walking meditation. As with any practice, the benefits begin to unfold over time. With intention and commitment every day, the beauty of each moment deepens your inner spiritual journey and your connection with God becomes reality.

To learn about upcoming Royal Way happenings, you are invited to Get in Touch, and we will be happy to connect with you and discuss our upcoming retreats.