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.
White House Pushes Race War, Then Blames Guns For Flanagan's "Race War" 2015-08-27 5:04 "You want a race war (expletive)?" Asked shooter
The Obama administration is blaming guns for the WBDJ-TV shooting, even though the shooter, Vester Flanagan, was influenced by the White House’s race baiting.
The White House has been falsely insinuating that racism is the dominant factor behind numerous events over the past several years, even those that didn’t involve race at all, and ...
How Google Destroyed the Internet 2015-08-27 5:12
The internet was created to resolve a simple problem: in communications networks, any central node through which all messages passed was vulnerable to attack or takeover. To counter this, engineers designed a network where any node would pass messages to other nodes, routing around any damage.
Then came commerce and the democratization of the internet.
Under this model, frightened sheep flock to ...
German government opens borders to all Syrians 2015-08-27 4:00
The German government has flung open Germanyâ€™s borders to any and all Syrians, regardless of whether they claim to be asylum seekers.
A statement from the German Federal Office for Migration and Refugees said that â€śGermany will become the member state responsible for processing their claims.â€ť
This new diktat means Syrians will no longer have their asylum cases reviewed to see if ...
Left Pushes End of Church Tax Exemptions 2015-08-27 2:51
Emboldened by their latest win in the Supreme Court over same-sex "marriage," the left has been trumpeting the cause tax exemptions for religious institutions at a much faster rate, setting the stage for it to become a national agenda.
Immediately following the Supreme Court decision that declared same-sex marriage legal, Time's Mark Oppenheimer openly declared that churches should be stripped of their ...
Meet Americaâ€™s First School District to Serve 100% Organic Meals 2015-08-27 2:05
When schools in California’s Sausalito Marin City District return to session this August, they will be the first in the nation to serve their students 100 percent organic meals, sustainably sourced and free of genetically modified organisms (GMOs).
More than 500 students at Bayside MLK Jr. Academy in Marin City and Willow Creek Academy in Sausalito will eat fresh, local food ...