What Is Walking Meditation? And The Benefits It Brings
Meditation is a practice combined with practice that has become familiar today. Not only the followers of Buddhism, but meditation has become widely known around the world. There are many forms of meditation, among which the most popular is walking meditation.
When it comes to meditation, most people think of the practice of sitting meditation as the main thing but forget that besides we have many other meditation methods such as lying meditation, standing meditation, and walking meditation.
Walking meditation is considered the perfect complement to sitting meditation practice, and is a great meditation method for beginners because walking is already a familiar part of our daily experience.
This technique has many possible benefits and can help you feel more grounded, balanced, and at peace. It also helps you develop other awareness of your surroundings, body, and thoughts.
Overview of Walking Meditation
In Buddhism, meditation is a popular practice. However, today, meditation has not only appeared in Buddhism, but many people also find this method to practice every day.
Walking meditation is not just about walking. Remember that we are practicing mindfulness as much as we can: this practice is about being aware of our bodies and our physical sensations as we move.
Walking meditation is a mindful practice that combines the physical experience of walking with the mindful concentration of a meditative state.
Walking meditation, which allows you to focus on the mind-body connection as you speed up or walk around the room or outside. With this form of meditation, you determine your walking speed and the duration of the session.
The speed is slow and can vary depending on the specific technique. Usually, practitioners do a walking session between sitting meditations.
Techniques can be as detailed as breaking each step down into six parts or simply walking mindfully through a space. You can incorporate your breath or a spell.
How to Practice Walking Meditation Effectively
Find a place where you can walk slowly without obstacles. The location should be peaceful, free of traffic, and ideally flat so you don’t have to worry about tripping.
If you are walking in a public space, you need to be careful not to get in the way of others. Indoor practice can be a good option because you can focus directly on mindfulness with less chance of being distracted by your surroundings.
Once you’ve found a niche, start each session with a self-examination. Take a minute to breathe deeply as you bring your whole body into focus. Notice how steady the ground feels beneath your feet.
- Now start walking slowly.
- Walk in line for 10 to 20 steps, moving slower than your normal pace.
- Be careful with your steps, placing one foot in front of the other in a slow, rhythmic way.
- When you get to the end of those steps, turn around and walk the same way, keeping your pace slow.
Speed And Posture
The pace of walking meditation ranges from slow to extremely slow. You can relax your hands and arms to the sides, keep them behind your back, or squeeze them in front of your body at the height of your diaphragm or navel.
Your leg muscles should be relaxed when you walk, the movement is natural and comfortable. Walk with poise, keeping your body upright, aligned, and dignified.
- Notice how your feet feel as you lift them in the air and when they come into contact with the ground.
- Record any other sensations you feel while walking. As you walk, your mind may start to wander.
- Use the sound and feel of your steps and breathing to refocus your attention.
- If there’s noise in the distance that you can’t block out, simply take note of the sound, then turn your attention back to your steps and breathing.
- Repeat this activity for at least 10 to 15 minutes every day.
Benefits of Walking Meditation
Increases blood flow: Walking meditation is often used by people who sit for long periods of time. Walking helps blood circulation, especially in the legs. It helps to reduce feelings of sluggishness or stagnation.
Improves Digestion: Walking after eating is a great way to boost digestion, especially if you’re feeling heavy or full. Being active helps food move through your digestive tract and can also prevent constipation.
Reduces Anxiety: A 2017 study of young adults showed that walking was more effective at reducing anxiety symptoms when combined with meditation.
Improves blood sugar: A small 2016 study concluded that practicing Buddhist walking meditation has a positive effect on blood sugar and circulation in people with type 2 diabetes.
Alleviate depression: According to a small 2014 study, older adults had fewer depressive symptoms after practicing walking meditation 3 times a week for 12 weeks. They also improved blood pressure and functional fitness levels, which can be achieved through walking.
Improve health: When possible, take a walk in nature, such as a park, garden, or tree-lined place, this can enhance your overall sense of well-being and help you feel balanced. more equal. According to a 2018 study, people who took a 15-minute walk in a bamboo forest reported improvements in their mood, anxiety levels, and blood pressure.
Improve sleep: You can use meditation to improve sleep quality. Meditation helps reduce stress, anxiety, and depression — all three of which can cause insomnia. Practicing meditation regularly can lower heart rate, lower blood pressure, and increase the production of melatonin, a hormone that induces sleep.