Instructions for Walking Meditation

13Apr08

adapted from a talk by Gil Fronsdal,
December 1st, 2003

Most people in the West associate meditation with sitting quietly. But traditional
Buddhist teachings identify four meditation postures: sitting, walking,
standing and lying down. All four are valid means of cultivating a calm
and clear mindfulness of the present moment. The most common meditation
posture after sitting is walking. In meditation centers and monasteries,
indoor halls and outdoor paths are often built for walking meditation.
On meditation retreats, regular walking meditation is an integral part
of the schedule. In practice outside of retreats, some people will include
walking as part of their daily meditation practice—for example,
ten or twenty minutes of walking prior to sitting, or walking meditation
instead of sitting.

Walking meditation brings a number of benefits
in addition to the cultivation of mindfulness. It can be a helpful way
of building concentration, perhaps in support of sitting practice. When
we are tired or sluggish, walking can be invigorating. The sensations
of walking can be more compelling than the more subtle sensations of breathing
while sitting. Walking can be quite helpful after a meal, upon waking
from sleep, or after a long period of sitting meditation. At times of
strong emotions or stress, walking meditation may be more relaxing than
sitting. An added benefit is that, when done for extended times, walking
meditation can build strength and stamina.

People have a variety of attitudes toward
walking meditation. Some take to it easily and find it a delight. For
many others, an appreciation of this form of meditation takes some time;
it is an “acquired taste.” Yet others see its benefits and
do walking meditation even though they don’t have much taste for
it.

To do formal walking meditation, find a
pathway about 30 to 40 feet long, and simply walk back and forth. When
you come to the end of your path, come to a full stop, turn around, stop
again, and then start again. Keep your eyes cast down without looking
at anything in particular. Some people find it useful to keep the eyelids
half closed.

We stress walking back and forth on a single
path instead of wandering about because otherwise part of the mind would
have to negotiate the path. A certain mental effort is required to, say,
avoid a chair or step over a rock. When you walk back and forth, pretty
soon you know the route and the problem-solving part of the mind can be
put to rest.

Walking in a circle is a technique that
is sometimes used, but the disadvantage is that the continuity of a circle
can conceal a wandering mind. Walking back and forth, the little interruption
when you stop at the end of your path can help to catch your attention
if it has wandered.

As you walk back and forth, find a pace
that gives you a sense of ease. I generally advise walking more slowly
than normal, but the pace can vary. Fast walking may bring a greater sense
of ease when you are agitated. Or fast walking might be appropriate when
you are sleepy. When the mind is calm and alert, slow walking may feel
more natural. Your speed might change during a period of walking meditation.
See if you can sense the pace that keeps you most intimate with and attentive
to the physical experience of walking.

After you’ve found a pace of ease,
let your attention settle into the body. I sometimes find it restful to
think of letting my body take me for a walk.

Once you feel connected to the body, let
your attention settle into your feet and lower legs. In sitting meditation,
it is common to use the alternating sensations of breathing in and out
as an “anchor” keeping us in the present. In walking meditation,
the focus is on the alternating stepping of the feet.

With your attention in the legs and feet,
feel the sensations of each step. Feel the legs and feet tense as you
lift the leg. Feel the movement of the leg as it swings through the air.
Feel the contact of the foot with the ground. There is no “right”
experience. Just see how the experience feels to you. Whenever you notice
that the mind has wandered, bring it back to the sensations of the feet
walking. Getting a sense of the rhythm of the steps may help maintain
a continuity of awareness.

As an aid to staying present, you can use
a quiet mental label for your steps as you walk. The label might be “stepping,
stepping” or “left, right.” Labeling occupies the thinking
mind with a rudimentary form of thought, so the mind is less likely to
wander off. The labeling also points the mind towards what you want to
observe. Noting “stepping” helps you to notice the feet. If
after a while you notice that you are saying “right” for the
left foot and “left” for the right foot, you know that your
attention has wandered.

When walking more slowly, you might try
breaking each step into phases and using the traditional labels “lifting,
placing.” For very slow walking, you can use the labels “lifting,
moving, placing.”

Try to dedicate your attention to the sensations
of walking and let go of everything else. If powerful emotions or thoughts
arise and call your attention away from the sensations of walking, it
is often helpful to stop walking and attend to them. When they are no
longer compelling, you can return to the walking meditation. You also
might find that something beautiful or interesting catches your eye while
walking. If you can’t let go of it, stop walking and do “looking”
meditation. Continue walking when you have finished looking.

Some people find that their minds are more
active or distractible during walking than during sitting meditation.
This may be because walking is more active and the eyes are open. If so,
don’t be discouraged and don’t think that walking is thus
less useful. It may in fact be more useful to learn to practice with your
more everyday mind.

You can train your mind to be present any
time you walk. Some people choose specific activities in their daily routines
to practice walking meditation, such as walking down a hallway at home
or at work, or from their car to their place of work.

In our daily lives, we spend more time walking
than sitting quietly with our eyes closed. Walking meditation can serve
as a powerful bridge between meditation practice and daily life, helping
us be more present, mindful and concentrated in ordinary activities. It
can reconnect us to a simplicity of being and the wakefulness that comes
from it.

Filed under: Gil Fronsdal, Practice   |  4 Comments