The Effects of a Brief Mindful Walking Intervention on Mindfulness, Depression, Anxiety and Stress in Novice Meditators

Four sessions of mindful walking did not improve trait mindfulness, depression, anxiety, or stress compared to an active control group among 58 non-meditating participants. The mindful walking group's trait mindfulness scores remained stable, while the control group's scores declined after the first session. State mindfulness was consistently higher in the mindful walking group immediately after each session. These results contradict earlier research and question the effectiveness of mindful walking programs for improving mental health outcomes in novice meditators.

Study at a glance

Abstract

Research suggests that regular mindfulness meditation practice leads to a variety of beneficial outcomes, including improved mood and well-being. Although mindfulness meditation has traditionally been practiced in various forms, the vast majority of the psychological literature on the topic has examined the effects of seated mindfulness exercises. Mindful walking has been practiced for thousands of years and is a common component of many mindfulness-based interventions, though little research has examined the effects of mindful walking on mental health outcomes. Fifty-eight non-meditating participants were randomly assigned to either four sessions of mindful walking or an active control group. Results from mixed-model repeated measures ANOVAs indicated no significant improvements in trait mindfulness, depression, anxiety, or stress for the mindful walking group compared to the control group. While the control group exhibited a significant decline in trait mindfulness scores following the first session, the mindful walking group’s scores remained relatively consistent across the sessions. State mindfulness, however, was consistently higher in the mindful walking group immediately after each session. These findings contradict those of previous research and raise questions regarding the utility of mindful walking programs for improving mindfulness, depression, anxiety, and stress, particularly among novice meditators.