Types of walking meditation

Various traditions have developed unique forms of walking meditation:

  • Theravāda Buddhism: Practitioners walk back and forth along a straight path, focusing attention on the sensations in the feet. This practice, often integrated with seated meditation, aims to develop mindfulness and concentration. 
  • Zen Buddhism (kinhin): Performed between periods of seated meditation (zazen), kinhin involves mindful walking in a circular path around the meditation hall. Practitioners synchronize their breath with each step, maintaining a meditative state throughout. 
  • Pure Land Buddhism: This tradition incorporates walking meditation through the practice of circumambulating a Buddha statue while reciting Amitabha's name, blending movement with devotional chanting. 
  • Mindfulness-based stress reduction (MBSR): Developed for therapeutic settings, MBSR includes walking meditation as a method to cultivate mindfulness, focusing on the sensations of movement and contact with the ground.

Mental practices in walking meditation

During walking meditation, practitioners engage in various mental practices:

Focused attention: Concentrating on specific sensations, such as the contact of feet with the ground, to anchor the mind in the present moment.

Open monitoring: Observing thoughts, feelings, and sensations as they arise and pass, without attachment or judgment, fostering a state of open awareness.

Mantra recitation: Silently repeating a word or phrase in sync with the steps, integrating rhythmic movement with mental focus.

Benefits of walking meditation

Engaging in walking meditation offers several benefits:

Enhanced mindfulness: Integrating meditation into movement helps cultivate continuous awareness in daily life.

Stress reduction: Mindful walking can alleviate stress by promoting relaxation and mental clarity.

Improved physical health: Combining gentle exercise with mindfulness supports cardiovascular health and

overall well-being
.

Increased focus and concentration: Walking meditation trains the mind to stay present enhancing attention and focus

While walking meditation offers a dynamic way to cultivate mindfulness and reduce stress, other meditation techniques can provide similar benefits through different approaches. One such method is the Transcendental Meditation technique, which, rather than incorporating movement, allows the mind to settle into a deep state of restful awareness.

Let’s take a look at how the TM technique can have positive effects on stress reduction, cognitive function, and overall well-being.

The Transcendental Meditation technique: A complementary approach

The Transcendental Meditation (TM) technique involves the silent repetition of a specific mantra to achieve a state of deep relaxation and mental stillness. Practiced for about 20 minutes twice daily while seated comfortably with eyes closed, TM practice allows the mind to settle inward, transcending active thought.

“I am experiencing happiness in my soul and life. I focus more on positive things, motivated to work toward my goals.” Eric, September 2024,

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Research has highlighted several benefits associated with the TM technique:

  • Improved emotional well-being: Studies have shown that the TM technique leads to a reduction in trait anxiety¹ and contributes to improved emotional balance and overall well-being.²
  • Reduction in stress
    :     TM practice has been shown to significantly lower stress levels, contributing to improved mental health.³

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  • Enhanced cognitive function: Research shows that TM practice directly enhances physiological, cognitive, and emotional factors that support successful learning.⁴
  • Improved cardiovascular health
    : Regular TM practice has been linked to lower blood pressure⁵ and a reduced risk of heart disease.⁶

Walking meditation in Transcendental Meditation practice for children

While the TM technique is typically practiced in a seated position, it also incorporates a unique approach for children. In the Transcendental Meditation tradition, children under the age of 10 are introduced to a walking form of meditation.

This method allows young practitioners to engage in the meditative process in a manner suited to their developmental stage, integrating movement with mindfulness.

The active nature of this approach enables it to integrate seamlessly into a child's daily routine, promoting the natural development of executive function skills in early childhood.

Take your first step

Both walking meditation and the Transcendental Meditation technique offer unique paths to mindfulness and stress reduction. Walking meditation cultivates awareness through movement, while the TM technique allows the mind to settle effortlessly into a state of deep inner rest.

While each practice has its benefits, the Transcendental Meditation technique provides a profound experience of relaxation and clarity that can be seamlessly integrated into daily life.

Whether you're looking for a way to relieve stress, improve focus, or enhance emotional well-being, taking the first step toward learning the TM technique could be a great transformative choice.

By Soha Abu Shakra, April 9 2025 References:

  1. Eppley K, Abrams A, Shear J. Differential effects of relaxation techniques on trait anxiety: a meta-analysis. Journal of Clinical Psychology 1989 45(6):957-974
  2. Alexander CN, Swanson GC, Rainforth MV, Carlisle TW, Todd CC, Oates RM. Effects of the Transcendental Meditation program on stress reduction, health, and employee development: a prospective study in two occupational settings. Anxiety, Stress, and Coping 1993 6:245-262
  3. Elder C. Mind-body training for at-risk populations: preventive medicine at its best (editorial). The Permanente Journal 2017 21(1):16-174. doi.org/10.7812/TPP/16-174
  4. Dillbeck MC, Aron AP, Dillbeck SL. The Transcendental Meditation program as an educational technology: research and applications. Educational Technology 1979 19:7-13 
  5. Anderson JW, Liu C, Kryscio RJ. Blood pressure response to Transcendental Meditation: a meta-analysis. American Journal of Hypertension 2008 21(3):310-316
  6. Orme-Johnson DW. Transcendental Meditation in the treatment of mental and physical conditions. In M Farias, D Brazier, M Lalljee (eds), The Oxford Handbook of Meditation. Oxford University Press, 2021.
    doi.org/10.1093/oxfordhb/9780198808640.013.35