Typically, during walking meditation you walk in a circle, back and forth in a straight line or in a labyrinth. It’s also possible to do a walking meditation over a longer distance.

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

Examples of walking meditations include:

Techniques can be as detailed as breaking down each step into six parts or simply strolling mindfully in a space. You may incorporate your breath or a mantra.

Below you’ll find the many possible benefits of meditative walking.

Walking meditation is often used by people who sit for long periods. The walking practice helps to get the blood flowing, especially to the legs. It helps to alleviate feelings of sluggishness or stagnancy.

Mindful walking is also a great way to boost blood circulation and raise your energy levels if you’re doing seated work for extended periods.

Walking after eating is a fantastic way to boost digestion, especially if you’re feeling heavy or full.

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

If you’re looking to lower your stress levels, you may find it useful to do a seated meditation practice before or after you work out.

A 2017 study on young adults showed that walking is more effective in reducing symptoms of anxiety when combined with meditation.

The participants who showed the most significant changes in their anxiety levels either meditated, meditated before walking, or walked before meditating. The control group, along with people who only walked, didn’t show as great of improvements. Each meditation or walking session was 10 minutes.

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.

People practiced mindful or traditional walking for 30 minutes, 3 times a week for 12 weeks. The group that did the Buddhist walking practice showed more improvement than the group who did traditional walking.

It’s important to stay active, especially as you age. Regular exercise helps to boost fitness levels and improve mood — both of which are at risk of declining in older adults.

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.