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

Gene That Once Aided Survival in the Arctic Found to Have Negative Impact on Health Today
2014 10 23
In individuals living in the Arctic, researchers have discovered a gene variant that arose thousands of years ago and most likely provided an evolutionary advantage for processing high-fat diets or for surviving in a cold environment; however, the variant also seems to increase the risk of hypoglycemia, or low blood sugar, and infant mortality in today’s northern populations. {snip} “Our work ...
The Ebola hoax: questions, answers, and the false belief in the “One It”
2014 10 23
“The Reality Manufacturing Company doesn’t just sell ‘fake paintings’ that are easy to spot. No. They also sell images that are geared to mesh with people’s deeply held instincts and thereby produce rigid false beliefs. People are sure that if they gave up such beliefs, their world would fall apart and blow away in the wind.” ...
New Controversial Theory Suggests "Hobbits" Were Not Human - Who Were These Mysterious Beings?
2014 10 23
The origin of the Hobbit species remains a challenging subject to scientists. The Hobbit’s discovery confirmed the view that the Earth was once populated by many species of human, but new research the Hobbit’s were not human at all! So, who were these mysterious beings? Where did they come from? The idea that our species, Homo sapiens, was the only species of human on ...
Right into enemy hands? ISIS shows off new weapons allegedly airdropped by US (VIDEO)
2014 10 23
Islamic State has published a new video in which a jihadist shows off brand-new American hardware, which was purportedly intended for the Kurds they are fighting in the Syrian border town of Kobani. The undated video, posted by the unofficial IS mouthpiece “a3maq news”, sees a jihadist showing several boxes of munitions with English-language markings, with a parachute spread out on ...
STAGED INFECTION: Has The Ebola ‘Outbreak’ Narrative Fallen Apart?
2014 10 22
Over the past month, the ‘pandemic’ propaganda surrounding the deadly Ebola virus seemed to reach vitriolic levels – raising serious questions about the validity of this current viral outbreak… On Monday of this week, it was reported that 48 people were released and cleared after a 21-day quarantine due to their contact with the now deceased Ebola-stricken patient Thomas Eric ...
More News »