As we move through our day … racing to meetings, weaving through the food court at lunch, or picking up the pace to catch a train … we often overlook the simple act of walking as a potential mindfulness practice and a powerful way to release stress. By adding mindfulness to almost any activity, including walking, we can transform it into something far more meaningful than just a way to get from point A to point B.
Meditation doesn’t always require sitting still. In many traditions, movement itself is a form of meditatio – think of practices like hatha yoga, tai chi, qigong, and, yes, walking meditation! In fact, meditation centers and monasteries around the world have paths, walls, and labyrinths built specifically for walking meditation.
Walking meditation, or mindful walking, is a form of meditation in motion, and taking a mindful walk after dinner is one of the loveliest ways to close out your day. It’s a peaceful, grounding ritual that clears the mind, resets your energy, and prepares your body for restful sleep. Walking can be the perfect way to step away from the busyness of the day and transition from work mode into a calmer, more reflective state.
For many of us, simply being home doesn’t mean we’ve left our work behind. Our minds may still be buzzing with unfinished tasks or unresolved thoughts. A mindful walk each evening offers the opportunity to release those lingering thoughts and gently shift into a state of relaxation. Plus, the benefits of moving after a meal, for both body and mind, are abundant.
Tip #8: Evening Walk
Slowly, slowly… step by step… each step a meditation.
There is something profoundly moving about the experience of mindful walking in a formal Zen group, especially in a retreat center nestled in the bush. I fondly remember those moments … moving slowly, together but alone, one after the other, along a dusty path through the trees. How each of us began at our own natural pace, but over the course of the hour, our steps gradually synchronised. What started as individual movements merged into a unified, collective rhythm … a “group pace.”
And one of the learnings that I had, as we walked, was becoming aware of the dynamics of being in a line. Sometimes I found myself too close to the person ahead, other times I sensed someone right on my heels, as if they might step on me. And, in those moments, I noticed my mind’s reactions … the subtle tug of the ego wanting to rush, resist, or create space. Instead, I practised what I had been told, to simply observe, without judgment, how my body and mind responded.
There’s a delicate dance in navigating these pauses and tuning into the shifting energies of people walking together. Each person’s presence and pace is so unique, and I also become aware of my own energy. Walking this way offers an unexpected gift: the time and space to truly listen … to my body, to my thoughts, to the emotions that surface. The slower pace seems to invite this deeper awareness, and also reveal whatever arises .. is this impatience? frustration? or peace … and can I simply BE?
I’ve also had the opportunity to walk through a few local labyrinths. Until I started looking for these, I never knew that there was a purpose-built, contemplative path just a suburb away (hint: google your local area ‘walking labyrinth’). This is another similar yet distinct meditative experience. If you can find one near you, I highly recommend it. There’s something timeless about following the ever-winding path, letting each step guide you … inward … while creating a quiet space for reflection and connection.
Walking Meditation is great because:
+ Stimulates acupressure points: Walking helps massage pressure points on your feet, activating organs and promoting overall health.
+ Keeps you connected to your body: If you spend a lot of time sitting, you might feel disconnected from your body. Walking helps you become more aware of your physical self, especially if your daily routine involves little movement.
+ Encourages body awareness: Walking in silence helps you tune into your body, fostering a deeper connection. Listening to your body in this way teaches you more about its needs.
+ Helps calm a restless mind: If you’re often too mentally active to sit still in meditation, walking meditation can help slow your thoughts. The rhythm of your walk and breath can help settle your mind. Afterwards, you might find it easier to sit quietly for a short time.
+ Brings joy and energy: Walking outside allows you to breathe in the fresh air, which revives you. You may notice nature’s beauty, feel the breeze, and engage with the world around you, boosting your mood.
Personally, I don’t want to carry any of that mental baggage home with me. Nor do I want it spilling into my evening or affecting my sleep.
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After Dinner Walking Meditation
In formal walking meditation, we focus on the movement of walking itself, paying attention to each step -the shifting, lifting, moving, balancing, and placing – while also staying aware of our breath and mind. (Note: NO music, podcasts or any other distraction).
* Smile!
* Start by standing tall: Imagine yourself rooted like a tree, with the earth beneath you and the sky above. Appreciate the life, strength, and presence in your body.
* Listen to your surroundings: Notice the sounds without labelling them; just hear “sound as sound.”
* Align your posture: Visualise a string pulling the crown of your head upwards. Relax your shoulders and walk with dignity, think: walking like royalty.
* Tune into your breath: Close your eyes and check in with your breath. Where is it? How does it feel in this moment?
* Focus on your feet: Feel the soles of your feet connecting to the earth. Notice the distribution of your weight. Where are your toes? Where is your weight?
* Begin walking: Open your eyes and softly gaze downward, just in front of your feet, to reduce distractions.
* Move mindfully: Lift your right foot slowly, noticing how your weight shifts to your left leg. Observe the muscles engaging, the energy of your movement, and the transition of your foot through the air.
* Feel your foot touch the earth: Sense the grounding and stability as your foot makes contact with the ground.
* Shift your weight: As your right foot is planted, the heel of your left foot lifts, and the cycle repeats … lifting, moving, placing, shifting weight.
* Expand awareness: When your walking rhythm feels like it has relaxed into a natural pace, broaden your attention to include sensations in your hips, arms, and overall body.
* Flow with the earth: Let the earth carry you forward, staying grounded and mindful in each step.
* Reconnect with standing: At the end of your walk, pause, take a breath, and make a quarter turn to the right, then, another breath again. Turn another quarter to face your starting point, take another breath, and rebalance.
* End with standing: Stand quietly. Observe your breath, energy, and the quality of your mind.
This Mindful Walk is a lovely practice at any time of the day, to ground, centre and wind down; after dinner, it is also brilliant for clearing the mind and preparing for sleep.
I’d love to hear your thoughts and experiences!
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Top 10 Tips Series:
Integrating Meditation into Your Day
A Day of Meditation: Tip #1 – Mindful Waking
A Day of Meditation: Tip #2 – Mantra on the Commute
A Day of Meditation: Tip #3 – Moments Waiting
A Day of Meditation: Tip #4 – Mindful Meeting Minute
A Day of Meditation: Tip #5 – The Joy of Mindful Eating
A Day of Meditation: Tip #6 – Powering Up
A Day of Meditation: Tip #7 – Coming Home Mantra