Movement Meditation
Who said meditation has to mean sitting cross-legged in silence?
If stillness makes you twitchy, if your mind gets louder the moment you sit down, or if you simply love to move, there’s another way in. Some of the oldest meditation traditions in the world are done on your feet.
What is it?
01Movement meditation means bringing full, gentle attention to slow movement. The movement becomes your anchor, the way the breath is in seated meditation.
Walking meditation comes from Buddhist traditions. You walk slowly, often just a few steps back and forth, feeling every part of each step: the lift, the shift of weight, the foot meeting the ground.
Tai chi began as a Chinese martial art and is now practised around the world as a slow, flowing sequence of movements. It’s often called “meditation in motion”.
Qigong (pronounced “chee-gong”) is an ancient Chinese practice that combines gentle movement, breathing and focused attention. Its sequences are usually simpler and shorter than tai chi’s.
You’ll often see groups practising tai chi or qigong in parks across Australia in the early morning. It’s a lovely thing to stumble upon, and many groups welcome newcomers.
What may it help with?
02People often come to movement meditation when sitting still feels impossible, when their body is carrying a lot of tension, or when they want a practice that’s good for both mind and body.
It’s commonly explored for stress, anxiety, overwhelm and feeling disconnected from your body. Tai chi and qigong are also popular with older adults for balance and staying active.
Tags: Stress · Anxiety · Overwhelm · Feeling disconnected
How does it work?
03Moving slowly and deliberately gives a busy mind something to do. It’s hard to ruminate when you’re paying close attention to how your weight shifts from one foot to the other.
The movement also works on the body directly. Gentle, rhythmic motion can release tension, and the slow, deep breathing woven into tai chi and qigong may help the body settle out of its stress response.
And for many people, being in their body feels safer and more natural than sitting alone with their thoughts. The body leads, and the mind follows.
“Walk as if you are kissing the Earth with your feet.”
Thich Nhat Hanh
What does the evidence say?
04Tai chi and qigong have a growing body of research, especially for older adults.
A 2025 review of 31 studies, involving 2,501 older adults, found tai chi and qigong reduced anxiety and depression. The best results came from regular practice over several months. Results varied a lot between studies. [1]
A 2026 review of 22 trials of qigong in older adults found improvements in depressive symptoms, balance, walking and quality of life. Most of the benefits were similar to those of other forms of exercise. [2]
There’s less research on walking meditation for mental health, but it shares a lot with practices that are well studied, such as mindfulness and gentle movement.
In short, if you enjoy it, movement meditation is a gentle, sociable way to look after both your mind and your body.
How to practise
05Try this: ten minutes of walking meditation
- Find a quiet stretch of ground about ten steps long. A hallway, a backyard or a quiet path all work. Barefoot on grass is lovely, if you can.
- Stand still for a moment. Feel your feet on the ground and the weight of your body.
- Begin to walk very slowly. Notice your heel lifting, your foot moving through the air, then touching down, heel first, then the ball, then the toes.
- Feel your weight shift as you take each step.
- When you reach the end of your path, pause, turn slowly and walk back.
- When your mind wanders, and it will, stop for a moment, feel your feet and begin again.
- After ten minutes, stand still, take a few breaths and notice how you feel.
You can also bring this into everyday life. Walk the last few minutes to the car, or the path to your front door, at half your normal pace, feeling every step.
Finding a class or guided version
Tai chi and qigong are best learned with a teacher, at least at first. Search for “tai chi classes” or “qigong classes” plus your suburb. Community centres, councils and health services often run low-cost groups. For walking meditation, search for “guided walking meditation” online.
Considerations
06Go at your own pace. All of these practices can be adapted. Tai chi and qigong can be done seated if standing is hard.
Mind your balance. Slow walking can feel wobbly at first. Practise near a wall or rail if you’re unsteady on your feet.
Choose a safe spot. Walking meditation means paying attention to your feet, not your surroundings. Avoid busy streets and uneven ground.
Let it be playful. Slow walking can feel a little silly at first. That’s okay. Many people find a smile creeps in.
Look for a teacher you like. Classes vary a lot in style and pace. If one doesn’t suit you, try another.
You’ve read about it. Now what can you actually do?
You don’t need to have the perfect plan. Choose the next step that feels most useful for where you are right now.
Always speak with a qualified health professional before starting something new. If you are struggling right now, find immediate support.
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This is educational information. It is not a recommendation that this approach is right for you. Always speak with a qualified health professional.
