What is Walking Meditation? How to make and Benefits?
                     What is Walking Meditation? How to make and Benefits?
Often meditation is done sitting in a secluded place, but there is a meditation that you can  
do even while walking. This is called walking meditation.
Walking meditation has its origins in Buddhism, an art that teaches you to become aware of  
your surroundings, body, and thoughts as you walk, and can be used as part of a  
mindfulness practice.
This method of meditation is completely different and interesting, which gives many  
benefits.
What is a walking meditation practice?
As the name suggests, meditate while walking. Normally, while walking, we do not walk in a  
straight line; the step starts moving here and there. While walking meditation, in walking  
meditation, try to walk in a straight line. To walk straight, you will also have to slow down  
your pace and concentrate your mind. This is the basic mantra of this meditation.
Walking meditation is a perfect complement to our seated meditation practice - it is  
"meditation in motion" and is much more than just a walk. Often, walking meditation is  
much better than sitting meditation for beginners, but while walking, your eyes are kept  
open and you have to focus on every move during meditation.
For example, it is of three types – Theravada, Kinhin and Vipassana.
You can break each step into six parts or expand into a mantra as you walk. Thoughts will  
keep coming to your mind continuously but after walking some distance you can  
incorporate your breath or mantra. Your body will start to calm down and the mind will also  
be concentrated in one place.
Proponents of walking meditation believe that walking also coordinates with the breath and  
provides a path of contemplation.
How to Meditate While Walking?
This meditation walk is a physical activity that can be done anywhere and at a pace you like,  
in a safe place or enough space to take a few steps comfortably.
It is often recommended that this form of meditation last for five to ten minutes or longer  
with deep breathing in a slow, rhythmic manner.
Pick a place - Choose a lane or a driveway or your patio where you have enough space to  
walk comfortably. Make sure the place is relatively distraction-free, but not completely  
quiet, as your slow walk will attract people who don't know anything about it.
Start walking - Observe each step in a row at a slower than normal pace, being aware of  
steps such as slowly, rhythmically lifting the legs, stepping forward, feeling one foot in front  
of the other. Walk for 20 to 40 steps and then stop or reach the end, then turn around and  
repeat the process at a slow pace.
Pay attention - Adopt a particular pattern of walking and notice how every step you take  
feels like. As you walk, there are different components, you need to look for other  
sensations you feel while walking. Be aware of the sounds and feelings of your steps and  
breathing to focus your attention. Focus on the steps and your breathing like lifting your  
foot, moving it forward, placing it on the ground and feeling the touch of the ground on  
your feet.
Practice - Walking meditation is about walking slowly, do not slow down or speed up the  
pace in between, it requires patience and practice. Take small steps for better experiences,  
adopt the position you feel comfortable with.
Walking meditation benefits
Alternatively, meditating while walking can improve health significantly.
Walking meditation helps reduce feelings of sluggishness or stagnation in the legs. Often  
practiced by people who sit for long periods of time, the practice of walking develops  
stamina to promote blood circulation and increase energy levels.
A post-meal meditative walk is a great way to promote digestion, especially after a meal; it  
can reduce drowsiness and prevent constipation.
Walking meditation is more effective in reducing symptoms of anxiety when combined with  
meditation than if meditated before or after exercise or meditated walking.
The group that did a Buddhist-based walking meditation showed greater improvement on  
blood sugar levels and circulation.
In meditative walk, not only do you have to pay attention to walking, but also other  
movements, this increases your mental effort.
Alternatively walking meditation helps to boost fitness levels and improve mood.
It gives us the opportunity to engage more deeply with the environment. It makes us aware  
of the earth through the feet, making us feel the air flowing in and out of the lungs.
Walking meditation keeps the mind alert and cheerful. The communication of energy apart  
from nature fills the whole body with energy.
Conclusion
Walking meditation is a form of meditation that can be practiced in everyday moments.  
Proponents of walking meditation believe that walking with a focus on the breath, usually  
provides a special meditation path and also helps you feel more grounded, balanced, and  
calm.
In addition, it is a form of mindfulness meditation that focuses the mind on what it feels like  
to walk.
However, this form of meditation is easy for Buddhists and people who meditate regularly,  
requiring no special equipment.