Walking can be more than just pairing in the woods. Although sometimes even such a simple exit into the forest has elements of meditation in it. However, such a well-known Buddhist practice is more aware and focused primarily on the technique of walking, “breaking” each step into several parts and walking carefully in space. Breathing or relaxation techniques can be included. It is also possible to meditate when walking further distances. To try it is worth to learn tips that will help you start meditation walks. Perform a 5-10-minute meditation session, then start a meditation walk or vice versa. Notice the differences between the two practices and consider which one you prefer and why. As you progress, you can increase the duration of each session. Release. Often, when our mind moves fast, we also hurry. Slow down the pace for a few minutes, even if you’re running out of time. Pay attention if you have any resistance when you tune in to your breath and body. Breathe at a slow, steady pace. You may also want to write things in a journal or journal and use this as a tool to reflect on your experiences. Learn at least 7 benefits of meditation walk.
1. Increases blood pressure
Meditation walk is primarily a type of exercise that helps to stimulate the body, increase circulation, relieve the feeling of lethargy or stagnation. Careful walking is also great for improving overall mental state, increasing energy levels.
2. Improves digestion
Every walk, not only meditation walk is a fantastic way to increase digestion, improve the figure, oxygenate the body. It should be remembered that movement helps in the movement of food in the gastrointestinal tract and can also prevent constipation.
3. Meditation walk reduces anxiety
If you want to reduce stress levels, practice can be useful both at home on a yoga mat and in the forest. This is evidenced by numerous studies, one of which conducted in 2017 on young adults showed that meditation walk is more effective in reducing anxiety symptoms. Participants who showed the most significant changes in their anxiety states meditated before or after walking. The control group, along with the people who only walked, did not show much improvement. Each meditation walking session lasted about 10 minutes.
4. Improves blood sugar levels
It is difficult for some to believe how much influence regular walking, combined with meditation, has on overall health. However, numerous studies have shown effectiveness, one of which in 2016 found that Buddhist walking meditation practice had a positive effect on blood sugar levels and circulation in people with type 2 diabetes. People practiced attentive or traditional walks for 30 minutes, 3 times a week for 12 weeks. The group that opted for Buddhist walking showed a greater improvement than the group that walked traditionally.
5. Relieves depression
It is essential to stay active at any stage of life, it is especially important later in life when we are more likely to have depression and other mental disorders. Physical exertion helps to raise the level of overall fitness. Various studies show that walking alone relieves depression. According to a 2014 study, older people had fewer symptoms of depression after practicing Buddhist meditation, walking 3 times a week for 12 weeks. This improved their blood pressure and functional performance.
6. Meditation walk improves well-being
If possible, take a walk-in nature, for example, to a park, garden or place with trees, which can improve your overall well-being. According to a 2018 study, people who walked for 15 minutes in a bamboo forest showed improved mood, anxiety levels and blood pressure.
7. Improves sleep quality
Walking can help improve flexibility and reduce muscle tone, making you feel better physically, but also mentally. In addition, you will be more inclined to reduce feelings of stress and anxiety, especially if you go out for a walk and meditation in the morning all these benefits can give you peace of mind so you can relax and sleep deeply every night.
