Walking meditation has origins in Buddhism and can be used as part of a mindfulness practice.

2020欧洲杯体育足球比分网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.

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.

2020欧洲杯体育足球比分网The pace is slow and can vary depending on the specific technique. Often, practitioners do a walking meditation session between seated meditations.

2020欧洲杯体育足球比分网Examples of walking meditations include:

  • kinhin
  • theravada
  • vipassana

2020欧洲杯体育足球比分网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.

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.

Walking after eating is a fantastic way to boost digestion2020欧洲杯体育足球比分网, especially if you’re feeling heavy or full.

Movement helps food to move through your digestive tract and may also prevent constipation.

on young adults showed that walking is more effective in reducing symptoms of anxiety when combined with meditation.

2020欧洲杯体育足球比分网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.

concluded that a Buddhist-based walking meditation practice had a positive effect on blood sugar levels and circulation in people with type 2 diabetes.

2020欧洲杯体育足球比分网People practiced mindful or traditional walking for 30 minutes, 3 times a week for 12 weeks. The group that did the Buddhist walking practice showed more improvement than the group who did traditional walking.

2020欧洲杯体育足球比分网, older people had fewer symptoms of depression after practicing Buddhist walking meditations 3 times a week for 12 weeks. They also improved their blood pressure and functional fitness levels, which can be achieved through walking.

When possible, take a walk in nature2020欧洲杯体育足球比分网, like a park, garden, or place with trees, which may enhance your overall feelings of well-being and help you feel more balanced.

The practice of forest bathing is popular in Japan for its pros like relaxation and enhanced brain activity.

According to a , people who walked for 15 minutes in a bamboo forest showed improvements to their mood, anxiety levels, and blood pressure.

showed that regular moderate exercise has a positive effect on sleep quality.

Walking may help to improve flexibility and reduce muscle tension so you feel better physically.

Plus, you’ll be more likely to reduce feelings of stress and anxiety, especially if you walk in the morning. All of these benefits can leave you with a calm, clear mind so you’re ready to drift off and sleep deeply each night.

found that people who listened to a mindfulness recording while doing a 10-minute walk on a treadmill found the activity more enjoyable. They were directed to notice their physical sensations in a nonjudgmental way.

This points to the likelihood that mindfulness may inspire connecting to exercise in a different way.

2020欧洲杯体育足球比分网 points to the link between mindfulness and creativity. More studies are needed that examine specific aspects of creativity in relation to mindfulness.

In the meantime, you can explore how a mindfulness practice enhances your problem-solving skills or the cultivation of new ideas.

on older women suggests that walking meditation can encourage better balance as well as ankle awareness and coordination.

The practice involves awareness of leg and ankle movements while walking slowly.

Here are a few tips to help you get started with a consistent walking meditation routine:

Be aware of the present moment

Staying mindful of each moment is a habit that takes time to cultivate.

As often as you can, bring your mind to the present moment when you’re walking at any point in your day. Focus on the sounds around you, your breath, or any bodily sensations. Tune into your thoughts and observe them as they come and go.

See how the practice varies when you’re walking to a destination in a rush versus walking slowly.

Practice seated meditation too

2020欧洲杯体育足球比分网Walking meditation is often used in conjunction with seated meditation. So you may find it’s worth learning seated meditation as well as walking meditation.

Seated and walking meditation tips to try:

  • Do a 5- to 10-minute session of meditation followed by walking meditation, or vice versa.
  • Notice the differences between the two practices and think about which one you prefer and why.
  • As you progress, you can increase the duration of each session.

Slow down

2020欧洲杯体育足球比分网Often when our mind is moving quickly, we move in a hurry, too. Slow down your pace for a few minutes even when you find yourself short on time.

2020欧洲杯体育足球比分网Notice if you have any resistance as you tune into your breath and body. Breathe at a slow, steady pace.

Walk within the time you have, no matter how brief.

Stay accountable

2020欧洲杯体育足球比分网Discuss your practice and goals with a teacher, therapist, or friend. Touch base regularly to see if you’ve developed any insights and how you’re progressing. Together you can determine how to deepen your practice.

2020欧洲杯体育足球比分网You can also write things down in a log or journal and use this as a tool to reflect on your experience or progress.