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Walking Meditation Guidelines. Skills Notes 10. With the meditations there is some information to listen to and also a recording which can be used whilst doing “Walking Meditation”. Here are some further simple guidelines. Begin by standing still and taking a moment to get in touch with your physical body. Feel the sensation of your feet on the ground and notice how it feels when you shift your weight from one foot to the other. Spend a couple of minutes preparing for the walking meditation by relaxing your whole body... Relax your face. Let any tension in your scalp or jaw dissipate. Let your shoulders relax and let your arms hang naturally. Take a few deep breaths right down into your stomach and feel all the muscles in your torso relax as you exhale. Become aware of the muscles in your legs and just visualise them becoming loose and relaxed. Get moving! Begin to walk at a normal pace. Don’t try to modify the way you usually walk for this meditation or you will probably feel awkward. Just walk at a relaxed, natural pace. As you walk, become aware of the movement of your legs and the feeling of your feet as they come in contact with the ground. The key is to absorb yourself in this rhythmic sensation, and to let go of any thoughts if they arise. If you prefer, you can focus on the feeling of your arms swinging, or the feeling of your lungs expanding and contracting as you breathe. What is most important is that you devote your attention to one movement and that you return your attention back to that movement whenever your mind wanders off. It's OK for you to look around during this meditation. You do need to be aware of your surroundings to some degree so that you don't trip over anything along the way! Walk as you would normally walk but devote your mind to the experience entirely. Synchronizing Body and Mind It may also help you to synchronize your thoughts, or your breathing, with your walking pace. I will sometimes breathe slowly and deeply in time with my steps...breathing in for four steps...breathing out for four steps. This can really help to deepen your overall sense of physical involvement in the meditation and it is extremely relaxing. As you continue to walk, notice that your mind is beginning to slow down, and feel a sensation of peace flowing through you. You may find that your walking pace slows slightly as your overall state of mind becomes more and more tranquil. Walking meditation is one of the best meditation methods for encouraging mindfulness and it will help you to find peace of mind even when you are on the move. On your way to lunch during a break from work. Walking home from the shops? You can even do this meditation on a busy city street or in the middle of a shopping place!
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Be Mindfully Aware
A programme of guided audio meditation, supporting notes and guides to learn and encourage a daily programme of meditation.
Not everyone has the skills, initially, to sit for a long period of time. With meditation there are guidelines concerning posture and there is skill in applying that as you meditate. A time of meditation can embrace several forms of meditation once the different opetions are all appreciated. Walking meditation can be useful in its own rights as the meditation of the day or it can be useful to break-up a longer meditation into shorts periods. Generally, walking meditation is designed to complement sitting meditations in order to maintain concentration between seated sessions. Walking meditation pays close attention to the movement of the feet while walking slowly, back and forth, in a small, defined area. The Buddhist monk Thich Nhat Hanh tells us: "The energies of mindfulness, concentration and insight can liberate us from our anxiety and worries. We let go of the past and the future, and come in touch with the wonders of the present.”