Walking meditation has origins in Buddhism and can be used as part of a mindfulness practice.
The technique has many possible benefits and may help you to feel more grounded, balanced, and serene. It also helps you to develop a different awareness of your surroundings, body, and thoughts.
What is a walking meditation practice?
Typically, during walking meditation you walk in a circle, back and forth in a straight line or in a labyrinth. It’s also possible to do a walking meditation over a longer distance.
The pace is slow and can vary depending on the specific technique. Often, practitioners do a walking meditation session between seated meditations.
Techniques can be as detailed as breaking down each step into six parts or simply strolling mindfully in a space. You may incorporate your breath or a mantra.
Below you’ll find the many possible benefits of meditative walking.
1. Boost blood flow Walking meditation is often used by people who sit for long periods.
The walking practice helps to get the blood flowing, especially to the legs.
It helps to alleviate feelings of sluggishness or stagnancy.
Mindful walking is also a great way to boost blood circulation and raise your energy levels if you’re doing seated work for extended periods.
2. Improve digestion Walking after eating is a fantastic way to boost digestion, especially if you’re feeling heavy or full.
Movement helps food to move through your digestive tract and may also prevent constipation.
3. Reduce anxiety If you’re looking to lower your stress levels, you may find it useful to do a seated meditation practice before or after you work out.
A 2017 study on young adults showed that walking is more effective in reducing symptoms of anxiety when combined with meditation.
The participants who showed the most significant changes in their anxiety levels either meditated, meditated before walking, or walked before meditating.
The control group, along with people who only walked, didn’t show as great of improvements.
Each meditation or walking session was 10 minutes.
4. Improves blood sugar levels and circulation A small 2016 study concluded that a Buddhist-based walking meditation practice had a positive effect on blood sugar levels and circulation in people with type 2 diabetes.