Author: Sarah Thomas
It isn’t always necessary to sit in silence with crossed legs
in order to meditate or benefit from the meditation. Walking
meditation is an excellent example of this. Walking meditation
requires the use of focus much in the same way as other types
of meditation. The difference is that the focus is placed upon
the walking experience.
With walking meditation therefore, we are mindful of the
experience of walking; the movement of our legs, the movement
of our arms. We focus upon the rhythmic motions of walking.
Walking meditation also differs from traditional meditation in
that we are aware of and participating in our surroundings.
Whereas with the usual types of meditation, one withdraws into
silence and closes the eyes. Obviously we can’t do that with
walking meditation because we need the eyes open to see where
we are going and to watch for dangers and obstacles. So while
we are focusing on the rhythm of our walking movement, we are
also aware of the sights, sounds, and sensations around
It is actually easier for many people to focus and meditate in
this environment, and therefore are more successful with
walking meditation than with the more traditional sitting forms
of meditation. It is easier to be aware of and focus upon your
body while it is in motion; the experience can be powerful and
a source of deep enjoyment.
A few different types of walking meditation have evolved;
however walking outdoors is the most common. To give walking
meditation a try, find an open space like a park or empty
parking lot where you can walk safely for about 20 minutes
without the worry of encountering traffic or crossing busy
streets.
How to do walking meditation
Once you have selected the ideal location for your walking
meditation, follow the guidelines below:
Begin by Standing
Begin to focus upon your body with the simple act of standing.
Notice how your body feels and be aware of the constant little
adjustments your body makes in order to maintain balance. Feel
the weight of your body pressing through your feet and onto the
earth.
Walk and Focus
Once you have placed your full awareness onto your body, begin
the walk. Walk with your usual stride and pace, not too
hurriedly. There is no need to try and change the way you walk,
all you need to do is be aware of your body walking. Keep your
focus upon your body and feel it moving. Be aware of your feet
as one raises and then the other. Become aware of all the tiny
little sensations in your body from the feeling of your feet
inside of the shoes, to your knee as it bends to lift your leg.
Stay relaxed, relax your eyes and just let the scenery flow past
you. Your goal is to be relaxed and bring your focus onto your
body.
Become Aware of Feelings
Once you are fully aware of your body, switch your focus onto
the feelings or sensations that pass through your body; not
necessarily emotional problems, but rather the overall tone of
your feeling of the moment. Are you happy? Bored? In a hurry?
Pass no judgment on the feeling and don’t analyze it. Your goal
is to just become aware of it and then move your awareness on.
Balance the Inner and Outer
Alternate your awareness between the inner, your feelings, and
the outer, your body. Play with the awareness, and focus upon
them in equal balance. When you are able to do this, your mind
reaches a state of stillness and clarity. Your mind becomes
calm. Your goal is to balance your awareness of the inner with
the outer.
End by Standing
After you have completed the above steps and brought your
awareness into a balance of the inner and outer, bring your
body to a natural stop and once again experience yourself
standing. Bring your awareness to the feelings in your body as
you stand in place. When you are ready, bring the walking
meditation to a close.
Selecting the appropriate location for your walking meditation
will be an important consideration as you can imagine. It is
not necessary to find a place of solitude, but you do need to
find a location where you will be safe if your full awareness
is not upon the environment around you.
About The Author: Sarah Thomas is an established freelance
writer. You can find more of her writings at
http://www.meditationteam.com and http://www.anxietysos.com.
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