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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.
Muslim Rape Gang in Rhode Island 2015-10-10 2:47
2 Mohammeds, a Yazeed, & a Tareq accused of raping two 18 year old female Johnson & Wales students:
By Amanda Milkovits, Lynn Arditi, Providence Journal, Oct 7, 2015 (thanks to Andy Bostom)
PROVIDENCE, R.I. — Four male Johnson & Wales University students have been arrested in connection with a reported sexual assault and alleged drugging of two female students at the university.
South Carolina city to pay $6.5 million over police shooting of black man 2015-10-10 1:18
The family of an unarmed black man shot in the back by a white police officer will get a $6.5 million settlement from North Charleston in South Carolina, city officials said on Thursday.
The man, Walter Scott, 50, was shot after fleeing a traffic stop in April. The shooting was caught on a bystander's video and reignited a national outcry over ...
Finally, The CIA Admits Covering Up JFK Assassination 2015-10-09 23:56
Suspicions that the CIA covered up JFK’s murder have finally been confirmed, according to an explosive Politico report out this week. Fifty-two years after the President’s death, declassified documents show that the CIA were in communication with alleged assassin Lee Harvey Oswald before JFK’s murder in 1963, and they were monitoring his mail since 1959.
Not only that but John McCone, who was Chief of the ...
More Great Media Moments in Muslim Achievement: Headscarf Lady Wins Bakeoff In Britain 2015-10-09 23:18
Last month, America rejoiced when a 14-year-old Muslim lad in Irving, Texas discovered time, thus solving the universe’s ongoing problem that everything happens at once. This month, Britain is exulting that a Muslim lady can cook better than most Brits. From the New York Times:
Muslim Winner of Baking Contest Defies Prejudice in Britain
By Dan Bilefsky, OCT. 8, 2015
LONDON — Prime Minister ...
Israelis Declare Carrying Firearms Helpful in Preventing 'Lone Wolf' Attacks 2015-10-09 22:39
In the wake of several “lone wolf” attacks, the Israeli government is encouraging citizens to carry personal firearms with them at all times while in public. The attacks have been conducted by Palestinians wielding nothing more than knives, but have struck terror into the heart of Israel.
During the attacks, which are being conducted in reprisal for a long series of ...