Try walking meditation to reduce stress and improve mood

Meditation is often associated with sitting in a peaceful place, closing your eyes and relaxing. Interestingly, meditation can also be performed while walking. In fact, this type of mindfulness practice is known as walking meditation. It’s not like an active walk, but it’s not a walk in the park either. That includes cultivating mindfulness with every step you take. It helps to create a state of peace and reduce stress while improving the mood and quality of sleep. If you don’t want to sit and meditate, start walking and meditate.

What is walking meditation?

It is a meditation practice that involves slow, intentional walking and deep awareness of movement, breathing and the environment. “In contrast to sitting meditation that emphasizes tranquility, walking meditation promotes mindfulness in movement,” says psychologist Jasmine Arora.

Originating from Buddhist traditions, this is a practice that involves observing the movement of each foot and taking a slow, deliberate step. You will find yourself lifting, stomping, or placing your feet on. The rhythm of breathing is synchronized with the walk, leading to relaxation and concentration. “Contrary to normal walking that allows the mind to wander, walking during meditation can bring attention to the moment and reduce stress,” experts say.

What are the health benefits of walking meditation?

It is a mindful movement technique that promotes physical, mental and emotional well-being.

1. Reduce stress

Whether it’s at home responsibility or a job-related challenge, it causes a significant amount of stress. Walking meditation can regulate the body’s stress response by focusing on slow, intentional movements. A 2019 study published in Complementary Therapies in Medicine reported a reduction in stress from participants who had 4 weeks of walking meditation. “When you walk with mindfulness, your brain moves from hyperactivity to tranquility and lowers the stress hormone cortisol,” says an expert.

2. It may improve heart health

Walking meditation can promote slow, rhythmic breathing and stabilize blood pressure and heart rate. “Mindful exercise exercise can increase circulation, lower cholesterol levels and reduce the risk of heart-related illnesses,” experts say.

3. Suitable for the intestines

After a meal, your body needs proper circulation to promote digestion, and gentle movements increase this function. “In contrast to active exercises that use digestive energy, walking meditation promotes gentle movements that support food movements through the digestive system,” experts say.

4. Improve cognitive function

By being aware of each step, you can train your mind to concentrate. A 2021 study published in the Preventive Medicine Report found a positive link between cognitive and careful walking. It can support the development of healthy brain aging and improve cognition among older people. “It can improve cognitive functioning and improve memory, focus and problem-solving skills,” Arora says.

5. Supports joint and muscle health

In contrast to impactful activities that can emphasize joints, walking meditation is a low-collision movement that is suitable for strength and flexibility. “The slow, intentional movements of walking meditation improve muscle coordination and balance, minimizing the risk of falls in older people,” says the expert.

6. Raise your mood

Through attention to the present moment, walking meditation promotes emotional stability and resilience. “It causes the brain’s happiness chemicals, dopamine and serotonin, boosts mood and counteracts feelings of sadness,” says the expert.

7. Promote better sleep

Insomnia and sleep disorders are frequent health issues that are usually associated with the mind of stress and overactive. Improved sleep is facilitated by habits such as having a regular sleep schedule, developing pre-sleep routines before sleep, limiting screen time, mindfulness, and optimizing your sleep environment. A 2022 study published in Explore showed that outdoor walking meditation practice can reduce mood disorders and improve sleep quality. “Walking meditation prepares your body and mind for sleep by reducing mental chatter and physical tension. It helps you relax as it induces slow, noticeable breathing,” says the expert.

How to meditate?

To try this mindful movement technique, do the following:

• Choose a quiet space: Find peaceful places like gardens, parks, quiet corridors and more. “Distracted environments help you stay focused. A calm environment increases mindfulness and reduces mental disruption,” experts say.
• Stand still and concentrate on your breath: Before you start walking, lift your legs up hips apart. Take a few deep breaths, inhale through your nose and exhale slowly through your mouth. “Deep breathing calms the nervous system and prepares the mind for meditation,” says Alora.
• I’m starting to walk slowly: Start with small, gentle steps. Focus on the feeling of lifting your feet, moving them forward and placing them down. Walk slowly and at a comfortable pace.
• Synchronizes movement and breathing: Breathe naturally, breathe in and adjust the steps. For example, take two steps and exhale in the next two steps. This rhythm enhances relaxation and focus.
• Be present and be careful: Avoid distractions and pay attention to your foot movements, the sense of the ground below your feet, and breath.

Who should meditate?

Certain people should be cautious or avoided altogether, but they are usually safe and effective.

• People with serious mobility disorders, such as those recovering from surgery, fractures or arthritis, may find walking difficult.
• People with difficulty in balancing should avoid walking meditation, as even if they are slower, can increase the risk of lowering movement.
• People with heart disease should see a doctor before engaging in any type of physical activity. Walking slowly can be difficult.
• People with severe anxiety or trauma disorders may initially find walking meditation too much. “This may be because increased awareness of the body sensation can cause pain. Guided meditation in a relaxed position may be more appropriate,” experts say.

Walking and meditation can be done together. Walking meditation allows you to be in the moment rather than being distracted by the various events in your life. It reduces stress and improves sleep quality. Choose the right place and slowly begin practicing this form of meditation.