You can find walking meditation all over the world; it's a common aspect of many Buddhist mindfulness practices.
The technique may help you to feel more grounded, balanced, and serene. Doing it also helps you develop a different awareness of your surroundings, body, and thoughts.
What is a walking meditation practice?
Usually walking meditation is done within a specific path. It can be performed by going around in circles or from left to right, but it can also come with greater distances.
The pace varies depending on the specific technique. Practitioners often practice a walking meditation session between seated meditations.
Examples of walking meditations include:
A technique may be detailed or easy to follow, depending on your preference. You can include as many parts as you like and use any number of tools--breath, mantra, etc.--to make it work for you.
Below are 10 possible benefits of meditative walking:
1. Improved blood flow
While mediation usually entails a time of relaxation, walking meditation allows people to still meditate while moving around. Walking meditation helps move stagnant blood or feelings of sluggishness from the body.
Mindful walking is a great way to boost your blood circulation and energy levels if you’re stuck sitting all day.
2. Improved digestion
Walking after eating is a fantastic way to boost digestion, especially if you’re feeling too full or bloated.
Increased movement may prevent constipation and aid food digestion.
3. Anxiety reduction
Want to reduce stress? Try mixing your morning workout with some seated meditation.
A study from 2017 revealed that when anxiety levels are high, they can be lowered by combining walking and meditation.
Participants showed the most statistically significant levels of anxiety change when they walked, meditated before walking, or meditated.
The amount of time each session lasts varies and it is recommended that practitioners walk for at least 10 minutes.
4. Improves circulation and blood sugar levels
A 2016 study found that people with type 2 diabetes were able to improve their blood sugar levels and circulation through Buddhist-based walking meditation.