Mindful Walking Meditation, How Do You Do It?

What’s one of the best and easiest ways to become healthier? According to research, walking is a great choice. From a physical standpoint, walking benefits the heart, immune system, blood sugar, bones, muscles, healthy aging and more.¹ Walking has many mental health benefits as well.¹

A 2023 review that looked at people living in Blue Zones, areas where individuals tend to live up to 100 or longer, concluded that “walking and other low-intensity physical activities contribute significantly to the longevity of individuals in these regions, with walking being an integral part of their daily lives.”²

What’s more, you can make walking even better by doing it mindfully. But what is mindful walking?

Mindful Walking

Research shows that mindful walking benefits both heart health and mental health and that those benefits are better than not walking or non-mindful walking.³

You may spend much of your day doing “mindless” walking, meaning that you don’t pay attention to it because it’s meant to get you from point A to point B. With mindful walking, however, the destination doesn’t matter, it’s paying attention to the journey that counts.

Mindful walking means letting go of distracting thoughts and emotions while being aware of bodily sensations and other sensory inputs such as sights, sounds, and smells.⁴ It is considered a moving meditation as it takes an everyday activity like walking to help people become more mindful and feel more grounded.⁴

Take a Mindfulness Walk Today

Doing something you do automatically every day without much thought and turning it into a mindful activity can be challenging for some. Here are some tips to consider when taking your first mindfulness walk:⁵

• Take a few deep breaths as you settle into a quiet mental space ready for awareness and reflection.
• Observe each motion of the movement as you lift your foot, move it and then move the other.
• Be sure your movement is natural and not forced as you pay attention to each step and your surroundings.
• Focus your attention on things you may normally take for granted such as your breath, how your body feels, and your senses.
• If your mind begins to wander outside of your present situation, just gently bring it back and focus once again on how you are moving in the present moment.

And that’s how you take a mindfulness walk! Paying attention to the slow and deliberate movements as you walk will help cultivate a sense of calmness, and benefit both your body and your mind.

To enhance your mindfulness walk even further, consider infusing a sense of gratitude into your walking routine. Research also shows that walking in nature is even more health-promoting, especially when it comes to stress management.⁶ 

Want to make your mindfulness walk even better? Ask a friend, family member, or other loved one to join you. Building social connectedness is important for your health, too.

For more tips on nutrition, mindful wellness practices, and how to build a bedrock of wellness that lasts, follow us on Facebook @kalvits and Instagram at @kalvitamins! 

References

1. Kelly P, Murphy M, Mutrie N. The health benefits of Walking. Transport and Sustainability. 2017;9. https://www.pure.ed.ac.uk/ws/portalfiles/portal/40714382/Ch_4_Kelly_Murphy_and_Mutrie_Health_Benefits_of_Walking_19Dec.pdf
2. Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience. 2023;45(6):3211-3239. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10643563/
3. Davis DW, Carrier B, Cruz K, et al. A systematic review of the effects of meditative and mindful walking on mental and cardiovascular health. International Journal of Exercise Science. 2022;15(2):1692-1734. https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=3443&context=ijes
4. Gotink RA, Hermans K, Geschwind N, et al. Mindfulness and mood stimulates each other in an upward spiral: a mindful walking intervention using experience sampling. Mindfulness. 2016;7:1114-1122. https://link.springer.com/article/10.1007/s12671-016-0550-8
5. Greater Good in Education. Mindful walking for adults. Accessed 2024, Oct 1. https://ggie.berkeley.edu/practice/mindful-walking-for-adults/#tab__2
6. Olafsdottir G, Cloke P, Vogele C. Health benefits of walking in nature: a randomized controlled study under conditions of real-life stress. Environment and Behavior. 2018;52(3). https://journals.sagepub.com/doi/abs/10.1177/0013916518800798