If you have difficulty sitting for long periods of time, walking is an alternative meditation posture that is quite easy. There are three different methods of walking meditation, which are all practiced on a predetermined course: walking slowly back and forth for a short distance; walking at a normal pace on a longer, circular route; and walking fast for a longer distance or in a wide circle.
If you are a beginner at walking meditation, it is easiest to
concentrate while walking slowly. Choose a patch of ground, about ten meters
long, on which you can walk
back and forth for ten or twenty minutes.
When you begin the walking meditation, first stand still for a minute or two, aware of the body in this standing position. Be careful to keep your back straight but not rigid and your eyes gently opened, looking ahead and not fixing on the feet or anything else. Then start to walk, lifting one foot, then putting it down; lifting the other foot, then putting it down; walking slowly over the ten ’retires. Stop and turn, and again stand for a few seconds, aware of your whole body. Then start again, one foot after the other, noticing all the time bodily movements such as the lifting of the leg, the positioning of the foot, the sensation of the ground underfoot.
It is essential to alternate sitting meditation with walking
meditation. Walking meditation helps restore a more fluid and lively energy
to the body. It also refreshes the mind, especially if you walk outside. You
are not going anywhere, you are walking just for the
sake of walking.
Walking meditation is an art! It helps to break the patterns you might fall into whenever you walk. Do you have a tendency to be distracted, to think of something else as you walk from a to bi Do you project yourself ahead and arrive before you have even started the journey? Or can you walk meditatively and mindfully, aware of your body and mind in the moment, open to the present?