MEDITATION

GUIDED MEDITATION VIII: WALKING MEDITATION

The Buddha described four standard postures in which one can practice meditation: walking, standing, sitting, and lying down. In addition to formal sitting meditation practice, many people benefit from walking meditation. This is a formal practice where mindfulness is brought to the act of walking. This can be done any time we are walking and is especially useful if there is a regular period during the day when one walks (i.e., during the commute to work). It can also be practiced as part of one‟s daily meditation practice.

To begin, find an area of level ground of about 20 paces where you can walk back and forth. As with the sitting meditation, during walking meditation you want to create conditions that will optimize your ability to be mindful. For your walking path do not choose a path with a lot of distractions or traffic. Walking back and forth is better than strolling, which can lead you to be distracted by all the sights and sounds that you encounter. Start at one end of the path. Begin by closing the eyes and placing the attention on the body standing. Notice if there is any tension or holding and see if you can release it and relax. Create an alert but relaxed posture. Allow the breath to find a natural rhythm and depth. During walking meditation, instead of using the breath as the anchor of your awareness, use the sensations of the legs moving or the contact of the bottoms of the feet with the ground. Before walking, set the intention to be mindful of the physical sensations of walking. Begin walking. Notice the sensations of walking in the legs and/or feet. As with breath meditation, when the mind wanders notice that it has left the object of meditation, and without agitation or

regret, gently return the awareness to the sensations of walking. The training in mindfulness is to bring the attention back to the anchor over and over again. The gaze is best kept at a 45° angle down toward the ground. The hands can be folded in front or back or released at the sides. When you get to the end of the path pause briefly, reconnect with body sensations, turn around, and walk back the length of the path. Continue the walking meditation for a period of 15-20 minutes to start. You can use a timer to keep track of the period. As with sitting meditation, when you are finished walking set the intention to bring the mindfulness you have just developed into the next activities of your life.