Walking Meditation

Anything we do can become meditative, including eating, driving, washing, cleaning the house, and, of course, walking. Historically, Buddhist monks in India would make walking an important part of their daily practice, remaining mindful as they walked around performing the daily tasks of life such as fetching water or going to the bathroom.


Why?

• It’s sometimes used as a way to break up periods of sitting meditation, giving the body a rest, When your body is too sore for sitting.
• In walking meditation we can pay attention to the body as it moves, producing stronger and more easily observed sensations.
• It can have a calming effect if you are agitated or restless and also can bring in more energy if you are tired.
• It can be used as a preparation for sitting and also as a way to absorb meditative experience.
• It can be used with formal techniques or as a means for reflection.
• It can be employed if no quiet space is available.
• When you don't feel like meditating.

How?

• Decide where, and for how long. A park with little traffic and a walking path is a good place to begin with. Often it can take 15 minutes to build up some concentration, so giving yourself at least that much time is a good start.
• Begin by standing still in one spot, noticing your contact with the earth. Noticing your balance and what sensations in your body are most vivid.
• The gaze is soft and low, notice where you are going, but not getting caught up in the visual sensations.
• Start to walk at a pace that is normal and relaxed.  We are not trying to get somewhere, there is not a goal to be achieved, and works best when you can fully bring your awareness to the moving body.
• Pay attention to the direct sensations of your body. There is a myriad of experiences in this simple act. Be curious about that and stay present to them.
• Continue to refine attention to the sensations experienced.  Let them fill your mind dropping other distracting thoughts.
• Just as you began the practice, end your session by stopping and standing still for a moment, notice what happens.  Allow yourself time to integrate the effects of the practice.