The Benefits of Meditation Walks

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 is also possible to do a walking meditation over a longer distance.

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

The pace is slow and can vary depending on the specific technique. Often, practitioners do a walking meditation session between seated meditations.

The technique has many possible benefits and may help you to feel more grounded, balanced, serene as well as other benefits: 

1. Boosts blood flow

The walking practice helps to get the blood flowing, especially to the legs. It helps to alleviate feelings of sluggishness or stagnancy.

2. Improves digestion

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

3. Reduces anxiety and alleviates depression

Walking is more effective in reducing symptoms of anxiety when combined with meditation.

According to a small 2014 study, 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.

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. 

5. Improves sleep quality

Research from 2019 showed that regular moderate exercise has a positive effect on sleep quality.

In addition, walking may help to improve flexibility and reduce muscle tension so you feel better physically.

6. Inspires creativity

Practicing mindfulness may bring you more clarity and focus to your thought patterns, which in turn can stimulate creativity.