Are you interested in meditation, but don't like the idea of sitting still for an extended period of time? Or perhaps you're looking for a new meditation technique to try? Then walking meditation may be the one for you. With walking meditation, you bring your awareness fully into the experience of slow, mindful walking. It's a simple and effective form of meditation that enhances your spiritual, physical and emotional well-being.
Getting Started
Walking meditation can be done either indoors or outdoors. If the weather is good though it's best to practice walking meditation outdoors, because this way you can more fully experience the energy of nature. Wear comfortable shoes that give your feet and toes plenty of room, or go barefoot if you decide to do this indoors. It's also a good idea to wear comfortable, loose fitting clothing.
Find a relatively quiet and scenic spot if you do a walking meditation outdoors. If you decide to do this indoors choose the largest room you have, and do it at a time when you'll be free from distractions.
Get Walking
There are various methods of walking meditation, but this is a fairly simple one for those who have never tried it.
First, you need to just stand and bring your awareness into your body. Feel the ground beneath your feet, let your arms hang loosely at your sides and take some deep, cleansing breaths. Keep your posture straight but relaxed, letting any tension you're feeling in your muscles slide away.
Begin walking as you normally would, but at a slower pace. Take this time to simply bring your awareness into your walking. Keep your body relaxed and your breathing normal as you do this.
Now start to bring your awareness into the soles of your feet. Feel how each foot individually comes in contact with the ground. Be aware of how each foot first touches the ground with the heel, rolls to the ball of the foot, then lifts. Keep your awareness on this alternating rhythm. Keep your ankles and calves relaxed as you walk and let your pace be slow and steady.
As you continue slowly walking, bring your awareness up into your legs and hips. Notice the sensations of your muscles and joints as you relax even more. Continue to bring your awareness even higher up your body, into your abdomen, back, shoulders, arms, neck and face. Keep your breathing steady as you do this and make sure your gait is balanced, steady and gentle. What you are doing is being mindful of the physical sensations of your body. simply take note of these sensations without dwelling on them. The same goes for anything you're seeing or any thoughts that come to mind. Simply observe them, without analyzing or clinging. As you keep walking in this manner, you will find that your mind will settle into a state of calm clarity.
When you decide to stop walking, simply stand again for a few minutes and feel the weight of your body settling down into the soles of your feet.
Incorporate this walking meditation into your life as often as you can. With practice and patience you'll begin to fully experience the calming clarity of this mindful meditation.
Suggested Reading:
A Guide to Walking Meditation by Thich Nhat Hahn
