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struggle to sit still while meditating? try a walking meditation!

Updated: Apr 4, 2023

From “hot girl walks” to the “12-3-30” method, one of this year's hottest wellness trends is good, old-fashioned walking! From the mood-boosting benefits of getting your heart rate up in an easy way to the chance to get fresh air and reconnect with nature, walking can be meditative in and of itself. If you struggle to sit or lie still while meditating, a walking meditation might be for you! With the same mental benefits of a seated meditation combined with the physical and mental benefits of walking, you can treat your mind, body, and spirit to a moving meditation around your house or outside in nature. Read on to learn more about why a walking meditation may be right for you!

What is a walking meditation?

A walking meditation is exactly what it sounds like, a meditation that you do while moving! It requires you to be consciously aware while moving in your environment and is a great practice if you’re new to meditation. Typically, you move at a leisurely pace while listening to an audio-guided meditation, like the ones found on Yoga Wake Up, but if a brisk walk clears your mind, that works just as well!

The best part? You can do it anywhere! Whether you live in a bustling city or the quiet suburbs, you can do a walking meditation anywhere and everywhere.

What are the benefits of a walking meditation?

We all know that walking makes great exercise, and meditation is amazing for our mental health — pair the two together, and you’ll experience reduced stress and anxiety, increased energy, focus, and concentration, improved digestion, better sleep, and a fun way to exercise! In recent years it’s been said that “sitting is the new smoking.” Sitting for long periods of time, whether at work or at home, can have detrimental impacts on our health and well-being. Break up that work day with a quick walking meditation!

How to practice a walking meditation

Begin by choosing a place to walk — it doesn’t have to be outdoors! If you’re home, walking around your house or pacing back and forth works just as well. Choose one of the walking meditations on the Yoga Wake Up app, or simply choose to focus on the sights, sounds, sensations, and smells around you while focusing on your breath. If you find yourself getting distracted, bring yourself back to the present by focusing on how your feet feel as you walk or how your heartbeat feels in your chest. If it feels too difficult the first time you try it, know that you’re getting amazing benefits from walking itself and try again the next day!

Try our favorite walking meditations on the Yoga Wake Up app for free!

Instructor: Erin Ward

How much time you need: 17 minutes

About the session: When you need a reset, use this meditation to get outside, refresh, and stoke your inner radiance!

What fans say: A wonderful alternative meditation. I wanted to try this for a long time and finally had an opportunity. Just beautiful! I felt like I was floating.

Instructor: Erin Ward

How much time you need: 12 minutes

About the session: Take a pause to reclaim your stability, expansion, and vision. When we feel lonely or isolated, we can turn to our inseparable connection with nature.

What fans say: This was soothing, calming, and created a beautiful vision of wholeness and connection.


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