Walking Meditation 101

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If you don't like to sit still, or if you love to be outside, try walking meditation. To find other meditation practices that match your needs and interests, see Which Type of Meditation Is Right for You?

What: Walking meditation involves focusing on the physical sensations of every step you take, sometimes in coordination with the breath.

Examples: The Zen Buddhist practice of kinhin; the Native American vision quest; Kundalini Yoga's breathwalk practice; the Hindu, Jain, and Buddhist practice of parikrama; and the Christian practice of walking a labyrinth.

Benefits: A study published in the Journal of Alternative and Complementary Medicine in December 2013 found that a type of Buddhist walking meditation reduced depression and improved functional fitness in depressed adults aged 60 to 90. According to author and former Buddhist monk John Cianciosi, the practice is also intended “to sharpen awareness and train the mind to concentrate.”

Keywords: slow-motion, grounding, calming

Try this: Here is a walking meditation practice to try with kids. Or, follow Zen Buddhist teacher Thich Nhat Hahn’s instructions in this video.