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.
West’s tributes to late Saudi King reveal hypocrisy not democracy 2015-01-27 2:16
Hypocrisy is not usually regarded as a virtue of leadership, yet judging by the gushing tributes paid to Saudi Arabia’s King Abdullah by various Western governments and establishment figures on his death, there are those who believe it should be.
In the UK this hypocrisy has been stretched to breaking point with the decision to fly the flags over Downing ...
Millions of GMO insects could be set loose in Florida Keys 2015-01-27 2:34 Millions of genetically modified mosquitoes could be released in the Florida Keys if British researchers win approval to use the bugs against two extremely painful viral diseases.
Never before have insects with modified DNA come so close to being set loose in a residential U.S. neighborhood.
"This is essentially using a mosquito as a drug to cure disease," said Michael Doyle, executive ...
Furguson Scared The Super - Rich So Bad They're Planning Exits 2015-01-27 0:22
According to a speaker at the World Economic Forum in Davos, Ferguson and Occupy absolutely terrified the world’s super-rich, and now they’re buying airstrips and farms in remote locations to escape to.
At the World Economic Forum in Davos, Switzerland, which was held between January 21-24, over 2,500 leaders in the fields of business, international politics, academia and journalism met to discuss ...
The Ring Of The Nibelungs 2015-01-27 0:20
Dark Kingdom: The Dragon King (also known as Ring of the Nibelungs, Die Nibelungen, Curse of the Ring, and Sword of Xanten) is a 2004 German television film directed by Uli Edel and starring Benno Fürmann, Alicia Witt, Kristanna Loken, and Max von Sydow. The film is based on the Norse mythology story Völsungasaga and the German epic poem Nibelungenlied, ...
Google Street View Shows NAACP Bombing a Hoax 2015-01-26 22:58
Caught in the act: NAACP passing off old soot marks as new in ‘bomb’ hoax
NAACP Colorado Chapter President Henry D. Allen Jr. has been caught in the act of passing off old soot marks as new damage from the recent ‘explosion’ at the Colorado Springs chapter headquarters.
Although Gotnews.com has previously remarked on the minimal damage as reported by the ...