This post is for the several people that have asked me about walking meditation. There are many books and articles about walking meditation. However, these are the most complete instructions that I have seen in a long while.
Take a look at the ten steps and see if they make sense to you.
Guide To Walking Meditation:
- You can take up walking in a line or a circular path. You can cover the same path several times or take 10-15 steps forward and 10-15 steps backward. You can start walking and continue it for five minutes and then return.
- You have to stand up in a straight position. Make sure that the spine is upright, but you shouldn’t be making an effort to stiffen the back. Your feet should be firmly grounded to distribute the body weight evenly.
- In this technique, curl your left-hand thumb in and wrap your fingers around the thumb. Raise your left hand and rest it on the belly button. Wrap your right hand around the left hand; the right thumb should rest in the gap that is formed between the left thumb and your index finger.
- You can drop your gaze slightly while walking. It will help you focus while walking. Also, if you look a few steps ahead, it will give a different feel.
- Now, take out your left foot. Try to feel it and start swinging. The heel should touch the ground. Feel it. Now feel the ball and then the toes.
- Now, take out the right foot and try to feel it. Start swinging it. Feel the heel touching the ground, then the ball and lastly the toes.
- Walk at a constant speed, little slower than your normal speed, but not too slow. If you get distracted, bring your attention back to normal. 3
- While you are walking, pay attention to how each foot is in direct contact with the surface.
- Now observe the things around. Listen to the sounds and smell the things surrounding you. Do not try to differentiate the smells that you like and dislike. Just make yourself aware of everything around you.
- At the end of the meditation practice, you’ll be able to notice a difference in your everyday morning walk. Walking meditation is a simple technique and anyone can perform it.