Walking Meditation
2012 12 17

From: Meditation Oasis



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.

[...]


Read the full article at: meditationoasis.com
















Related Articles
What is walking meditation?
Labyrinth Walking Meditation
The Sacred Labyrinth ~ an ancient meditation tool
Meditation is Simple
Compassion Meditation May Boost Neural Basis of Empathy
Marmosets can meditate (and are immune to the placebo effect)
Brains of Buddhist monks scanned in meditation study
Meditation class helps lower violence at Alabama prison
Buddhist monk is ’happiest man on earth’
Nazca Lines May Be a Labyrinth


Latest News from our Front Page

Google’s New Computer With Human-Like Learning Abilities Will Program Itself
2014 10 30
In college, it wasn’t rare to hear a verbal battle regarding artificial intelligence erupt between my friends studying neuroscience and my friends studying computer science. One rather outrageous fellow would mention the possibility of a computer takeover, and off they went. The neuroscience-savvy would awe at the potential of such hybrid technology as the CS majors argued we have nothing to ...
Former Cop Headed to Trial for Raping a Child While Other Officers Watched
2014 10 30
Pharr, TX — Trial is set to begin December 1, in the case of former Pharr police officer Erasmo Mata, Jr., accused of repeated first-degree felony sexual assaults of a child. A federal civil lawsuit filed with Texas Southern District Court back in May accused Mata of assaulting the minor five times, on five separate occasions, all while on duty. ...
It Has Been Decided; Jeb Bush vs Hillary Clinton in ’16
2014 10 28
NY Times: The Bushes, Led by W., Rally to Make Jeb ‘45 ’ As Jeb Bush nears a decision to become the third member of his storied family to seek the presidency, the extended Bush clan and its attendant network are largely rallying behind the prospect and pulling the old machine out of the closet. Rebuttal by The Anti-New York ...
Putin at Valdai - World Order: New Rules or a Game without Rules
2014 10 28
From Youtube: Russian President Vladimir Putin is delivering a speech at the plenary session of Valdai International Discussion Club, a forum involving the world leading experts at foreign and domestic policy.
Hillary – Says Business does NOT Create Jobs – Washington Does?
2014 10 28
We have a very serious problem with Hillary. I was asked years ago to review Hillary’s Commodity Trading to explain what went on. Effectively, they did trades and simply put winners in her account and the losers in her lawyer’s. This way she gets money that is laundered through the markets – something that would get her 25 years today. People ...
More News »