Buddhist walking meditation
Buddhist walking meditation, also known as "kinhin" in Zen Buddhism, is a form of meditation involves walking slowly and attentively while maintaining a deep awareness of each step and the present moment. Particularly beneficial for beginners, it offers a gentle entry into meditation by combining physical movement with focused attention. Unlike traditional seated meditation, walking meditation provides a tangible point of focus—the sensation of each step—making it easier for beginners to anchor their attention and cultivate mindfulness.
Find a suitable location. First things first, find a quiet and area where you can walk without distractions. It can be indoors or outdoors, depending on your preference and the available space.
Stand mindfully. Begin by standing still, with your feet shoulder-width apart. Rest your hands gently in front or at the sides of your body. Relax your body and bring your attention to the present moment.
Set your intention. Before you start walking, take a moment to set your intention for the practice. This can be a simple affirmation or reminder, such as "I walk in mindfulness" or "May I cultivate peace and clarity."
Start walking slowly. Begin walking at a slow and steady pace, maintaining a sense of mindfulness and awareness throughout. Be attentive to the sensations of each step, the movement of your feet, and the shifting of your weight.
Focus on the physical sensations. Direct your attention to the physical sensations involved in walking. Notice the contact of your feet with the ground, the lifting and lowering of each foot, and the subtle movements of your legs and hips.
Be present with each step. Cultivate mindfulness by focusing on the present moment and the act of walking itself. Be fully aware of each step as you take it, letting go of any distractions or wandering thoughts that arise.
Coordinate your breath. If it feels natural to you, synchronize your breath with your steps. For example, you can take one or two steps with each inhalation and exhalation, finding a comfortable rhythm that suits you.
Maintain a relaxed posture. Keep your body relaxed and upright as you walk. Pay attention to your posture, ensuring that your spine is straight but not rigid, and your shoulders are relaxed. Let your arms swing naturally at your sides.
Practice for a suitable duration. I found That I get much more out of walking meditation if I set definite start and finish times, this might be a period of time, 12 minutes for example, or a specific route: twice around the block.
Be aware of distractions. As you walk, you may encounter distractions in the environment or within your mind. Whenever your attention wanders or you become aware of distractions, gently bring your focus back to the sensations of walking.
Recommended Books
If you like reading here are some great books on the practice of Buddhist walking meditation you might enjoy.
Peace Is Every Step by Thich Nhat Hanh
While not exclusively focused on walking meditation, this beloved book by Thich Nhat Hanh offers profound insights into mindfulness and living with awareness. It includes teachings on bringing mindfulness to every step of life, including walking.
The Long Road Turns to Joy: A Guide to Walking Meditation by Thich Nhat Hanh
In this book, Thich Nhat Hanh specifically explores the practice of walking meditation. He provides guidance, personal anecdotes, and practical exercises to help readers cultivate mindfulness and joy while walking.
Walking Meditation by Nguyen Anh-Huong
Nguyen Anh-Huong, a student of Thich Nhat Hanh, offers a comprehensive guide to walking meditation in this book. It covers various aspects of the practice, including posture, mindfulness, and incorporating walking meditation into everyday life.
Walking Meditation: Peace is Every Step. It Turns the Endless Path to Joy by Dharma Master Hsing Yun
This book presents a clear and accessible introduction to walking meditation from a Buddhist perspective. It provides step-by-step instructions, reflections, and insights to help readers deepen their understanding and practice of walking meditation.
The Art of Walking: A Field Guide by David Evans
While not explicitly Buddhist, this book explores walking as a spiritual and mindful practice. It delves into various walking traditions and offers practical advice, exercises, and inspiration for experiencing the world with heightened awareness and connection through walking.
Mindful Thoughts for Walkers by Adam Ford explores the practice of mindfulness while walking. It offers insights, reflections, and mindfulness exercises for people who enjoy walking and want to incorporate mindfulness into their walks. This book encourages readers to pay attention to their surroundings, sensations, and thoughts while walking, fostering a deeper connection with the present moment.
I’m Dr. Rodger Douglas, DMH, a South African-born homeopath now based in Osaka, Japan. With a psychology degree from Nelson Mandela University and a diploma from the Hahnemann College of Heilkunst, I specialize in holistic care for fibromyalgia. I serve clients by phone or video across the US, Canada, the UK, and beyond, shipping remedies directly from Japan.