Meditation on the move: what are the perks and how do you get started?

The art of stillness may be a much-propagated solution to calm mind chatter. But it isn’t everyone’s cup of tea. It is certainly not Akshita Prakash’s preferred mode. 

Prakash, a 34-year-old event manager from Mumbai, finds it hard to sit in a specific posture, focus on her breath, and turn inward. That’s why she has turned to a less rigorous technique—walking meditation, also known as ‘meditation in motion’. This meditation requires individuals to be aware and present in the moment while moving. 

“I enjoy taking a walk in the park every day, so it seemed like a natural choice. Adding mindfulness to it has been a game changer in many ways. I’m more aware of the physical sensations that occur in my body. It also helps me engage with my senses,” says Prakash. 

What does walking meditation look like? 

Imagine walking on grass and feeling the freshness of the dew or the breeze hitting your face. Your mind is present in the moment, enjoying the sensory experiences it brings along. 

Automatically, walking meditation eliminates any unwanted thoughts, making you feel calmer, say experts. 

“Walking meditation is hard but it doesn’t seem as rigid and allows movement. During traditional meditation, one has to make a solid effort to get the needle moving. With meditation in motion, the process is probably more enjoyable,” says Drishti Mehta, a mindfulness coach from Pune.

Interestingly, this form of meditation can be done at any point in time. It doesn’t have to be done early in the morning or late at night, as advised with traditional meditation. One can do it every time they step out for a walk. It could be done in a park, on the street, or anywhere else.

Benefits of walking meditation 

In the age of hustle culture, people don’t have the time to engage in separate physical and mental health workouts. So, walking meditation, which packs in the benefits of both, is a smart solution for those with time constraints. 

Meditation in motion is also one of the best ways to stimulate your senses, says Parvathy Ramnath, a meditation expert from Hyderabad. 

“When an individual practises meditation in motion, they are moving their body and improving blood circulation that will help them physically, mentally and emotionally. There’s a surge of endorphins that instantly improves the mood, making them feel happier,” she adds. 

Kushal Mehta, a call centre professional from Bengaluru, learnt about walking meditation from a colleague about six months ago and inculcated the practice into his everyday routine. Since then, Mehta claims his health has improved. 

He walks from home to work, and back, every day, across a four-kilometre stretch. As the route is mainly through a park, there’s no worry about traffic.

“During this time, I try to be present in the moment. I must admit it has made my mind sharp and is helping me do better at work,” he says. 

That’s not all. Mehta says his stress levels have dramatically dropped. Previously, he would get frantic about meeting deadlines and couldn’t handle pressure at work. Today, he claims to be calmer than earlier. 

Walking meditation also helps one connect with nature. 

“When you pay attention while walking, you observe the trees around you, as well as the other sights and sounds you may have previously ignored. No wonder your mind is relaxed,” says Mehta. 

How to practise walking meditation 

To begin with, choose a path where there are minimum distractions. It could be anywhere—even on a street—but make sure the blaring horns of vehicles don’t ruin your state of mind. A relatively empty path with minimum vehicle movement works well. 

“Breathe in and out a few times before you begin walking. It will help prepare your body and mind for what lies ahead. Once done, you can begin walking as you do,” says Prakash. 

Unlike other forms of meditation, your eyes are open in walking meditation. 

Take a walk, look around, feel the different sensations, and find your rhythm. The idea is to observe and soak it all in. 

You can also opt for guided walking meditation in the initial stage. 

“Some people may not be acquainted with the idea of being present in the moment and may struggle with it. In that case, using some help through a meditation app works wonders. It will train your mind for the magic that walking meditation has to bestow upon you,” advises Ramnath. 

Does it work for everyone? 

This meditation practice doesn’t follow a one-size-fits-all approach. While it may work well for some people, everyone may not be comfortable with this alternative technique because it requires one to be present in the moment, while keeping their eyes open. 

“Some people may want to go back to conventional meditation, because they feel that’s more suited to them. There could also be people who may have mobility issues and can’t walk as much. We have to respect individual choices,” says Prakash. 

To know if it works for you, try engaging in it for at least a fortnight. If you struggle with integrating mindfulness with walking, don’t feel guilty about giving up the practice.