Walk with Thích Nhất Hạnh

Thích Nhất Hạnh speaks of walking meditation not as exercise, but as a way to be present. He encourages us to walk with awareness, to feel each step, to truly arrive in the moment. Walking in nature reconnects us with life, with the earth, with something bigger than ourselves. Walking with others strengthens our sense of belonging. Walking alone deepens our relationship with ourselves. Each step is a reminder that we are here, now, alive.

A client once shared their experience after practising mindful walking:

“I walk to do the walk and trust the process. I don’t do this to lose weight. I don’t have that goal. I don’t do it for the scale.” Despite this, people tell me ‘I have lost 5 kg’, highlighting that the client’s motivation is intrinsic rather than outcome-driven.

Walking for the sake of walking is the essence of meditation. When you are not walking to achieve, to arrive somewhere, but simply walking, you are in the present. This is freedom. The mind always wants a goal; losing weight, reaching a destination, proving something. But when you walk without a goal, you walk in awareness. This is the beauty of intrinsic motivation: it is not tied to the ego, to external validation. You are no longer a prisoner of results; you are simply flowing with existence. And in this flow, change happens effortlessly, without struggle, without force. The weight of the body may reduce, but more importantly, the weight of the mind disappears. You become light, unburdened, free.

Thích Nhất Hạnh’s approach to walking reminds us that both solitude and community are essential. At times, we need to walk alone to reconnect with ourselves, to listen deeply to our own breath and thoughts. At other times, walking with others nurtures our sense of belonging and reminds us that we do not walk this life alone. He often spoke about the importance of "kissing the earth with your feet," and this makes me think of the benefits of walking barefoot, not just as a mindful practice, but also for its profound physical effects.

Walking without shoes stimulates the sensory nerves in our feet, enhancing proprioception, which is our body's ability to sense its position and movement in space. This improved awareness helps with balance, coordination, and stability, reducing the risk of falls and injuries. Barefoot walking also relaxes the nervous system, encourages better circulation, and promotes natural movement patterns, which can ease strain on the joints and support proper posture.

Additionally, direct contact with the earth, known as grounding, may have physiological benefits such as reducing stress, lowering inflammation, and improving sleep quality. There is also the potential for improved absorption of essential nutrients like vitamin B, which plays a key role in energy production, nervous system function, and overall well-being.

And beyond what we already know, there are likely many other hidden benefits to walking barefoot, subtle ways it influences our health, energy, and connection to the world around us which we may not yet be fully aware of. That’s why I encourage therapists to step beyond the comfort of their rooms and explore the power of walk-and-talk therapy. Walking side by side in nature, rather than sitting in a confined space, can create a more open, relaxed, and flowing dialogue, helping us feel at ease while also benefiting from the movement and fresh air.