Walking meditation has origins in Buddhism and can be used as part of amindfulness practice。
The technique has many possible benefits and may help you to feel more grounded, balanced, and serene. It also helps you to develop a different awareness of your surroundings, body, and thoughts.
通常，在步行冥想期间，您可以在一条直线或迷宫中来回圈子。还可以在更长的距离上进行行走冥想。
步伐缓慢并且可以根据具体技术而变化。通常，从业者在坐姿冥想之间进行行走冥想会议。
步行冥想的例子包括：
- kinhin
- theravada
- vipassana
技术可以详细地将每个步骤分解为六个部分，或者在空间中轻动地漫步。您可以融入您的呼吸或口头禅。
下面你会发现我的许多可能的好处ditative 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 toboost blood circulationand提高你的能量水平如果您正在延长期间坐在工作。
Walking after eating is a fantastic way toboost digestion, especially if you’re feeling heavy or full.
Movement helps food to move through your digestive tract and may also prevent constipation.
如果您正在寻找降低压力水平，您可能会发现在锻炼之前或之后坐姿冥想练习有用。
一种2017 study在年轻的成年人上表明，在与冥想结合时，步行更有效地减少焦虑的症状。
在冥想之前冥想，在冥想之前冥想，或者在冥想前冥想，他们展示了最显着变化的参与者。对照组和只走路的人一起没有表现出很大的改进。每个冥想或步行会议是10分钟。
一种small2016 studyconcluded 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.
根据一个小的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.
什么时候，需要一个走进大自然像公园，花园或有树的地方一样，可能会提升你的整体感受，并帮助你感觉更加平衡。
The practice offorest bathing在日本流行，因为它的优点是放松和增强的大脑活动。
据A.2018年研究，在竹林中走过15分钟的人表现出改善他们的情绪，焦虑水平和血压。
To get the benefits of exercise, it’s not necessary to do an intense workout.2019年的研究显示常规中等运动对睡眠质量产生积极影响。
Walkingmay help to improve flexibility and reduce muscle tension so you feel better physically.
另外，你更有可能减少压力和焦虑的感觉，特别是如果你散步。所有这些福利都可以让你平静，清晰的心灵，所以你准备每晚漂到深深地睡觉。
将一个谨慎的方面纳入健身常规可能会使运动更加愉快。
Researchers in a small
这一点至于令人谨慎的可能性激发与不同方式锻炼的可能性。
练习思想可能会带给您更多的清晰度，并专注于您的思想模式，又可以刺激创造力。
2015年的研究points to the link between mindfulness and creativity. More studies are needed that examine specific aspects of creativity in relation to mindfulness.
In the meantime, you can explore how a mindfulness practice enhances your problem-solving skills or the cultivation of new ideas.
一种study from 2019在老年妇女上表明走路冥想可以鼓励better balance以及脚踝意识和协调。
The practice involves awareness of leg and ankle movements while walking slowly.
以下是一些提示，帮助您开始使用一致的步行冥想程序：
Be aware of the present moment
保持警惕每一刻都是一种需要时间培养的习惯。
一种s often as you can, bring your mind to the present moment when you’re walking at any point in your day. Focus on the sounds around you, your breath, or any bodily sensations. Tune into your thoughts and observe them as they come and go.
当您在匆忙与慢慢行走时，当您走到目的地时，如何实现这种做法如何变化。
Practice seated meditation too
Walking meditation is often used in conjunction with seated meditation. So you may find it’s worth learning seated meditation as well as walking meditation.
Seated and walking meditation tips to try:
- 做5到10分钟的冥想，然后进行冥想，反之亦然。
- Notice the differences between the two practices and think about which one you prefer and why.
- 一种s you progress, you can increase the duration of each session.
慢一点
Often when our mind is moving quickly, we move in a hurry, too. Slow down your pace for a few minutes even when you find yourself short on time.
请注意，如果您在呼吸和身体上有任何阻力。呼吸缓慢，稳定的速度。
无论如何，在你有的时间里走路。
Stay accountable
与教师，治疗师或朋友讨论您的实践和目标。定期触摸基础，看看您是否开发了任何见解以及您的进步。一起你可以确定如何加深你的练习。
您还可以在日志或日记中编写文件，并将其作为反思您的体验或进度的工具。