Walking Meditation vs. Sitting Meditation: Two Paths to Mindfulness
Your new journey to mindfulness and meditation may be one you know you’ve been needing to begin. Maybe you have a friend who has reaped the benefits, or you keep finding yourself searching for how it can help you in your current stage in life.
Research shows significant physical and mental benefits from the regular practice of meditation. You’re not alone in wanting to understand its benefits. You may wonder whether movement or stillness will serve you best.
In this article, we’ll explain what walking meditation and sitting meditation are, explore their benefits, and discuss the main differences between them. With our insights and guidance, you’ll be closer to choosing the practice that suits your needs best.
Note: The discussion in this article does not constitute medical advice. If you’re not sure that your condition is suitable for these forms of meditation, consult your health care provider.
Table of Contents
What Is Walking Meditation?
Walking meditation is a way for you to incorporate meditation into a slow, controlled movement. Whether you struggle with restlessness or simply prefer to meditate while enjoying the benefits of light physical activity, walking meditation may be right for you.
Engaging your senses on your walk and focusing on the present moment can quiet your mind. There are many different ways to apply your awareness while walking, from the external sounds of Nature to the internal rhythm of your breathing with each step. As you’re walking, focus on the sensations in your body, staying present instead of letting your thoughts drift.
Besides using walking meditation as a standalone practice, it can be used alongside sitting meditation, offering a way to break up periods of stillness.
Common techniques of walking medication include:
- Pacing or counting steps to focus
- Focusing on body movements
- Breath counting
- Sensory awareness, like focusing on your Yongchun pressure points of your feet while walking
Benefits of Walking Meditation
Incorporating walking meditation in your daily routine provides meaningful benefits to the brain and body. The practice may improve physical, mental, and spiritual health by combining slow movement with mindful meditation.
There are numerous benefits to walking meditation, including:
- Less discomfort in joints
- Improved circulation and breathing
- Improved stress relief
- Improved sleep quality
- Connection with Nature
- Easier to incorporate into busy or active lives
What Is Sitting Meditation?
Sitting meditation is practiced to reach a deeper concentration that stillness can provide. With fewer distractions and increased focus, you can gain greater insight and personal growth as you set your attention on your specific intentions. It can be used daily as a means to set your intentions, wind down, enhance spiritual growth, or as stress relief.
The practice of sitting meditation is typically done in a chair, or on a mat or pillow on the floor, in an upright posture to help balance alertness and relaxation. This position is used to bring awareness to your breath, body, and mind, and intentionally focus on just being present.
Sitting meditation can be practiced in classes, in your home, in Nature, or at a retreat. Always choose a quiet place with no distractions.
Common techniques of sitting meditation include:
- Focusing on breath work
- Focusing on internal energy circulation and accumulation
- Focusing on specific sensations or sounds
- Focusing on visualization
- Repeating words or phrases with each breath
Body & Brain Yoga Tai Chi in-person and online classes which often include jigam, an easy-to-learn guided meditation that can incorporate several of these techniques. Follow this short video to get the idea:
Book a trial class at a Body & Brain Yoga Tai Chi location near you, or online, and ask about upcoming retreats to begin your journey of reflection, mindfulness, and centeredness.
Benefits of Sitting Meditation
If sitting meditation doesn’t cause you physical discomfort, you may prefer sitting meditation because there can be fewer external or environmental distractions.
These benefits can result, if sitting meditation is comfortable for you:
- Improved concentration and mental clarity
- Better emotional regulation
- Ability to do deeper introspective work
- Reduced stress and restlessness
- Sense of inner balance
Walking Meditation vs. Sitting Meditation: 5 Key Differences
#1: Movement vs. Stillness
Movement combined with mindfulness during walking meditation can train and strengthen your awareness while you’re in motion. Focusing on your steps, body rhythm, breath, and sensations while you’re moving can help you create a deeper connection between your brain and body.
Meditating while sitting allows you to use stillness as a foundation for deeper concentration. The quiet and calmness of your body may help you stay present in your mind and body, revealing thoughts, improving clarity, and connecting you with your inner self.
#2: Focus and Attention
Sitting meditation with focused breathing can help build deep concentration. On the other hand, walking focuses on moment-to-moment awareness using physical sensations to keep the mind present. Focusing on each step or the feeling of the ground under your feet can keep you rooted in the moment.
#3: Physical Engagement
Walking while meditating engages motor and cognitive functions, training you to stay present and aware with each movement. The combination of action and meditation reduces restlessness, calms the body, and enhances focus.
Using the stillness of your body and your chosen location in sitting meditation, you can help to quiet mental noise and concentrate more on each breath, allowing you to connect deeply to both mind and body.
#4: Mental Challenges
While practicing sitting meditation, you may experience restlessness and wandering thoughts, and struggle with the stillness of this style of meditation. Through practice and consistency, you can learn to create calmness and mindful awareness.
On the other hand, incorporating movement with meditation can ease the restlessness and reduce fatigue, but as you move about, external distractions may make you lose focus. As you practice, you can train your mind to stay present and let go of distractions.
#5: Environment
Although sitting meditation can be done anywhere you can find a quiet place to sit, both sitting and walking meditation can be enhanced by a natural setting. A serene space, especially in Nature, enhances relaxation, focus, mood, and reduces stress. The attention restoration theory shows that being in a natural environment can improve concentration and enhance mental health.
Which Meditation Practice Is Better for You?
Research indicates that all forms of meditation have physical and mental benefits, and there are few measurable differences in terms of results. So, it’s best to try different ways to meditate until you find what allows you the deepest experience.
Determining the meditation approach that is best for you comes from your own personal journey and individual preferences. By exploring different practices and paying attention to how your mind and body respond, you can discover the approach that benefits you the most.
Factors to consider when determining which meditation practice is right for you include:
- Lifestyle
- Schedule
- Goals
- Physical comfort
- Limitations
- Experience
Can You Combine Walking and Sitting Meditation?
Yes, alternating between practices may help you combat drowsiness and reenergize the body. Balancing movement and stillness might also offer your mind and body different levels of awareness. Within the Brain & Body Yoga Tai Chi practice, you’ll find both sitting and walking meditation, as well as standing and moving meditation (as in Tai Chi and Qigong).
You may also hear Body & Brain Yoga Tai Chi instructors say, “There are infinite ways to do meditation.” This is because in Korean tradition, meditation is accomplished by stopping thinking and emotion ~ so, anything you do that allows your brain to stop thinking and emotion and stay aware in the present moment can be a kind of meditation. The goal of meditation, whatever the form, is to help you connect with your inner self, reduce stress, enhance clarity, and achieve the balance your mind and body need.
Body & Brain Yoga Tai Chi: Offering Meditation Options With Our Many Classes and Retreats
Whether you prefer to meditate within the comfort of your home, in a class, or enjoy an immersive retreat that is empowering and grounding, Body & Brain Yoga Tai Chi is here to provide you with an experience that will change your life.
Our signature classes include:
- Energy Yoga
- Qigong & Tai Chi
- Core Class
- Rhythm & Vibration
We strive to help people cultivate a deeper connection with themselves and experience the many benefits meditation can offer. Our practices support growth in everyday life, going beyond meditation to create lasting positive change.
With over 70 locations nationwide, Body & Brain Yoga Tai Chi instructors offer meditation options suitable for everyone. Reach out to schedule a private introductory session and trial class, and ask about upcoming retreat options for developing your inner peace.