22. Walking Meditation

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Transcript

Lesson 22 walking as a meditation, walking, we do it every day. But how often do we do it mindfully. It's usually just a way to get where we're going or it's considered exercise by walking briskly. But it's possible to meditate while walking, which might be a good break for those who find it hard or uncomfortable, to sit still for any period of time. Ideally, this will be done when you can walk without a destination or a deadline. Walking has been practiced in monasteries around the world.

If you can find a park to walk in all the better, but anywhere will work. Walking can become a meditation as long as you're not thinking your usual thoughts. So don't walk and think If the weather outside isn't appealing walk inside your home. You're not going to change how you walk, you're just going to be aware of walking. And perhaps walk slower than you would if you were exercising or on a mission to get somewhere. A basic walking meditation would be to coordinate with your breath.

Take four steps for each inhale and four steps with each exhale. Try to make your inhales and exhales the same length if possible. Observe the act of your foot rising and coming down on the ground of your legs moving forward, reflect on the miracle of the human body. Notice how your heel strikes the ground first. Then your foot rolls forward and then lifts. Each time your foot hits the ground.

Pay attention to your breath and this sensations in your body. Walk at a slow to moderate pace, arms that your size, gaze ahead. If your attention wanders or you find yourself hurrying, just bring yourself back to focusing on walking and breathing. Walk This Way for as long as you wish. 10 to 30 minutes is perfect. One of the differences between sitting meditation and walking meditation is that in a sitting meditation, we're trying to shut out the outside world.

In a walking meditation, we're embracing it. Use a non judgmental gaze to observe what's around you taking in the sights as a non judgmental observer. Be curious and be amazed by the world around you. If you have the opportunity to walk in a forest you will reap additional benefits. See my forest therapy post which is lesson 20 to be the next lesson 22 A is the golden cord walking meditation

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