Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the meditative experience into our activity. There are a number of different walking meditations. Our variation is informal and easy. It allows you to be more present in your body and in the present moment. The simple experience of alternating steps with the left and right foot naturally helps create a meditative state.
There is a tremendous richness of experience to become aware of as you walk. The body loves movement, and will reward you with pleasure if you pay attention to how it feels! So much of the time we are caught up in our mental worlds — thinking of the past or future, planning, imagining… Paying attention to the body as you walk will help you to enjoy simply being alive. (Although there are sitting meditations in which you pay attention to the body, it is easier to do so when the body is in motion. This is another advantage of walking meditation.)
Where and when. This meditation is best done outdoors. We recommend setting aside at least 20 minutes for your walking meditation, and not trying to combine it with anything else like going on errands or walking briskly for exercise. Let this be a walk just for meditation so that you can sink into the experience with your undivided attention!
How to start. Before starting to walk, spend a little time while still standing still. Allow your awareness to be with your body. Take some deep breaths, inhaling deep into the belly. Put your full attention on the sensation of breathing. Then allow the breath to return to normal and notice it going on its own for a little while. Now bring your awareness to your body, noticing how your body feels as you are standing, and becoming aware of all the sensations going on in your body.
Now begin walking. Walk at a relaxed, fairly slow but normal pace. Pay attention to the sensations in your body as you walk. It is natural to find your attention drawn to the sights around you as you walk, but keep bringing your attention to what is going on internally.
The idea is to have your attention on the physical experience of walking. If the mind starts getting caught up in thoughts, easily bring your attention back to the experience of walking. Notice how the body feels in great detail as you walk. The entire body is involved in the act of walking — from alternation of the left and right foot to the swinging of your arms and hips.
Notice how the soles of your feet feel — the contact they make with your socks or shoes, the textures of the fabrics touching them, the way they feel as they bear the weight of your body and the sensations in them as your walk along. Feel the entire foot, being aware of how it moves as the heel is placed on the ground, and then the movement rolls to the ball of the foot and toes. Notice how it feels as the foot lifts and moves forward. Allow your awareness to move up through every part of the body, noticing the sensations as you walk. Gradually scan all parts of your body as you bring your attention to the ankles, skins, calves, knees, thighs, hips, pelvis, back, chest, shoulders, arms, neck, head.
When you become aware of tension anywhere in the body, let it go. Allow that part of your body to relax. Allow your ankles, belly, shoulders, arms, neck — all of your body — to relax. Let your hips swing loose. As you do this, the walking will become more enjoyable.
You can scan your body randomly, moving your awareness from place to pace in your body, or you can systematically scan your whole body going from the soles of your feet to the top of your head noticing the sensations of walking. The most important thing is to keep you awareness on the sensations in your body, easily bringing it back when your mind has wandered.
Boston Bomber Carjacking Unravels 2014 03 11 An exclusive WhoWhatWhy investigation has found serious factual inconsistencies in accounts provided by the only witness to the alleged confession of the Boston Marathon bombing suspects.
Why does this matter? Because this witness is the sole source for the entire publicly accepted narrative of who was behind the bombing and its aftermath—and why these events occurred.
In case we’ve forgotten how convoluted ...
3 Years On: Events, Questions Mark Fukushima Anniversary 2014 03 11 Three years on and the extent of the environmental, human and economic repercussions of the Fukushima incident continue to reveal themselves. Fukushima “fallout” is both literal in terms of radioactive materials, and figurative on a global scale. The politics and opinions around the nuclear issue are far from settled.
In Japan anti-nuclear sentiment runs high, with protesters recently marking the anniversary ...
Real Ukraine Issue: Rogue Reactors and Putin’s ’No-Bama’ Zone in Crimea 2014 03 11
Another week into the ‘Crimea Crisis’ and the kamakizi war rhetoric is still spewing out of Washington, London and their multinational corporate media arms.
You’d think it was Red Dawn all over again, only it’s not.
It all sound very impressive and pumped up in the news rooms, but is there any real substance in it – other than keeping oil and ...
Spraying Chemtrails to ’Reduce Pollution’ 2014 03 11
The noxious smog choking Chinese cities is globally notorious, with photos showing the grey darkness that swallows citizens as they try to go about their lives. The thick clouds sometimes turn day to night, and wreak havoc for those with respiratory ailments. Reports of how toxic and damaging the smog is to humans and the environment completes the nightmare scenario, ...