Introduction to Walking Meditation
This web page briefly outlines instructions on how to do a moving meditation, using walking as an exemplar. It can be accessed anywhere at anytime, for teachers and students alike, to help them get the most of their break times and practice mindfulness in relaxed settings while constituting a form of self-care.
Walking meditation was first introduced to me when I attended several Chan Buddhist retreats in Ontario. Unlike traditional forms of meditation which often may involve sitting in one place, walking meditation uses the sensations of the moving body as the focal point through which the meditator rests her mind. Walking meditation does not require folding the legs or other special posture and, for some, might constitute a less painful alternative to sitting meditation.
Although studies confirm the benefits of walking as a physical exercise, they less frequently touch upon the effects of walking on mental and emotional health. A good walk outdoors has many mental health benefits, such as exposure to healing elements in nature, providing opportunities for inner reflection, and calming the mind. But why and under what conditions can one optimize their calmness and presence while walking?
Walking has always been one of my favorite past times. Growing up, I had long walks with my father, who later had a stroke that paralyzed half of his body. My father had to learn to walk again after his stroke, just as I had also to learn to walk when I was a baby after being bedridden for a long time after surgery. For both of us, learning to walk again was experienced as a painful separation, but there is an opportunity to reappraise something that we had taken for granted. "Learning to walk again" thus becomes a metaphor for the process of unlearning habitual attitudes to appraise what is happening at this moment.
Meditative walking is also, similarly, about learning how to walk from the perspective of cultivating presence with each step. Unlike other styles of walking where one's mind is free to wander, walking meditation centers the mind on each step, while focusing on sensations as opposed to thought patterns.
Walking and Being Present
One of the most interesting metaphors for being present comes down to me from Alan Watts, a British thinker who popularized Zen Buddhist in the West. Using the metaphor of cleaning dishes to describe the power of being present, Watts remarks:
"The art of washing dishes is that you only have to wash one at a time. If you're doing it day after day, you have in your mind's eye an enormous stack of filthy dishes that you have washed up in years past and an enormous stack of filthy dishes which you will wash up in years future. But if you bring in your mind to the state of reality which just is- as I have pointed out to you- only Now. This is where we are. There is only now. You only have to wash one dish! It's the only dish you ever have to wash! This one!" (Watts, 1972)
.
Applying this attitude to something simple like walking, how does one normally walk? Do they do so with a notion of a distance to travel and time taken? Do they savor every step as though there were only one sidewalk tile to walk? Or perhaps there is no attention whatsoever to the steps, only to the destination?
Steps To Walking Meditation
1. Natural Walk
Where to Do Walking Meditation
Although in practice, walking meditation can be done anywhere (particularly the natural walk), slow walking requires a place that is not overcrowded, preferably where there is room to walk and not too much traffic. Choose a place that is fairly secluded such as a space in a room, a garden, or a meadow. It's also good to practice with a group, since the group often sets a pace for walking meditation that is consistent and easy to follow. Nature trails are ideal for walking meditation because they are often secluded, and offer beautiful scenery which can inspire one's practice.
References
Suzuki, S. (2010). Zen Mind, Beginner's Mind, 40th Anniversary Ed. Boston: Shambhala/
Watts, Alan (1972). Essential Lectures 07- Work and Play Retrieved from: https://www.organism.earth/library/document/93
Walking meditation was first introduced to me when I attended several Chan Buddhist retreats in Ontario. Unlike traditional forms of meditation which often may involve sitting in one place, walking meditation uses the sensations of the moving body as the focal point through which the meditator rests her mind. Walking meditation does not require folding the legs or other special posture and, for some, might constitute a less painful alternative to sitting meditation.
Although studies confirm the benefits of walking as a physical exercise, they less frequently touch upon the effects of walking on mental and emotional health. A good walk outdoors has many mental health benefits, such as exposure to healing elements in nature, providing opportunities for inner reflection, and calming the mind. But why and under what conditions can one optimize their calmness and presence while walking?
Walking has always been one of my favorite past times. Growing up, I had long walks with my father, who later had a stroke that paralyzed half of his body. My father had to learn to walk again after his stroke, just as I had also to learn to walk when I was a baby after being bedridden for a long time after surgery. For both of us, learning to walk again was experienced as a painful separation, but there is an opportunity to reappraise something that we had taken for granted. "Learning to walk again" thus becomes a metaphor for the process of unlearning habitual attitudes to appraise what is happening at this moment.
Meditative walking is also, similarly, about learning how to walk from the perspective of cultivating presence with each step. Unlike other styles of walking where one's mind is free to wander, walking meditation centers the mind on each step, while focusing on sensations as opposed to thought patterns.
Walking and Being Present
One of the most interesting metaphors for being present comes down to me from Alan Watts, a British thinker who popularized Zen Buddhist in the West. Using the metaphor of cleaning dishes to describe the power of being present, Watts remarks:
"The art of washing dishes is that you only have to wash one at a time. If you're doing it day after day, you have in your mind's eye an enormous stack of filthy dishes that you have washed up in years past and an enormous stack of filthy dishes which you will wash up in years future. But if you bring in your mind to the state of reality which just is- as I have pointed out to you- only Now. This is where we are. There is only now. You only have to wash one dish! It's the only dish you ever have to wash! This one!" (Watts, 1972)
.
Applying this attitude to something simple like walking, how does one normally walk? Do they do so with a notion of a distance to travel and time taken? Do they savor every step as though there were only one sidewalk tile to walk? Or perhaps there is no attention whatsoever to the steps, only to the destination?
Steps To Walking Meditation
1. Natural Walk
- Choose a place that is fairly spacious and secluded. If the place is outdoors, try to choose an area that is not obstructed by noise or traffic.
- Start to walk naturally around the perimeter of the chosen space, by swinging one's arms and allowing one's entirely body to relax.
- As you are walking, rest your awareness on different pars of the body. Mentally scan your body from head to toes, imagining that every step is relaxing your body starting from the top of your head, down to your forehead, eyes, facial muscles, cheeks, jaw, neck, shoulders, chest, abdomen, then continue to relax from the legs to the toes. Do this for a while, visualizing all the tension leaving your muscles with each swing of your arms and legs.
- Whenever there are an wandering thoughts that come to mind (about what's for dinner, your upcoming work assignment, an argument you had etc.) don't suppress the thoughts but come back to the sensations you are feeling when you are walking. Whatever is happening in your brain, know that it's not permanent, and you are free to come back to the simple movement of walking at any time.
- Start to appreciate the walking as though you were learning to walk for the first time. Zen Buddhist teacher Shunryu Suzuki calls this "beginner's mind" (Suzuki, 1970), or the attitude that each step is brand new and to be discovered. Also, the walking itself becomes a process without a final end, so one starts to drop the tendency to try to find a single goal or final accomplishment in walking
2. Slow Walking
- Once you have started to relax the body through natural walking, gradually start to slow down your steps, making them shorter and more gradual.
- As you are shortening the steps, pay more attention to the way the foot rises off the ground and lowers again, becoming more aware of the sensations arising in the legs and feet. Feel the softness of the feet stepping, and try not to step too heavily or quickly.
- Keep continually moving the feet in a flowing manner. Some practices in the Chinese Chan tradition, for instance, involve placing the left hand in a fist over the right hand, and placing both hands in this position in front of the navel. This helps to maintain the balance of energy in the body while walking, as well as maintain steady balance. In the tradition where I practice, we also step toes first on the ground, followed by the heel, which is opposite to the way people often normally walk. This, again, helps to maintain balance while slow walking.
- The focus of your practice, at this point, is simply the sensations in the rising leg and foot. Anything else that comes to mind can be acknowledged, but we don't need to dwell on these thoughts; let them enter and leave like temporary guests. Continue to enjoy the sensations with a pointed awareness that remains present and rests in the sensation. Think of this walking as a vacation from everything else...and most importantly enjoy.
3. Ending
- Slow walking can be self-paced, and practitioners in our center might typically spend about 10-15 minutes in slow walking meditation. When you are ready to come out of the meditation, make the steps as short as possible until you are in the standing position. Maintain a still posture for a moment and rest your arms at your side. Then, gradually start to return to the natural pace of walking (see Step #1 above). Swing your arms and freely move your body, enjoying the circulation of energy with each step.
Where to Do Walking Meditation
Although in practice, walking meditation can be done anywhere (particularly the natural walk), slow walking requires a place that is not overcrowded, preferably where there is room to walk and not too much traffic. Choose a place that is fairly secluded such as a space in a room, a garden, or a meadow. It's also good to practice with a group, since the group often sets a pace for walking meditation that is consistent and easy to follow. Nature trails are ideal for walking meditation because they are often secluded, and offer beautiful scenery which can inspire one's practice.
References
Suzuki, S. (2010). Zen Mind, Beginner's Mind, 40th Anniversary Ed. Boston: Shambhala/
Watts, Alan (1972). Essential Lectures 07- Work and Play Retrieved from: https://www.organism.earth/library/document/93
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