Walking Meditation represents a form of meditation in action. In Walking Meditation our focus is simply on the action of walking. It can be as deep and profound as a sitting or laying down meditation. The meditative state is created by the alternation of the steps. This form of meditation helps you to become more present in your own body. It also helps you to exist in the present moment. You have to start this meditation anytime. It is best to exercise it outdoors, when the weather is calming. You have to be aware that this is not a walking for exercise. This walk has to be only for meditation.
The Walking Meditation step by step:
You have to start this meditation with standing still. Simply stand. Be aware of your weight being submitted through your soles into the ground. Keep your attention on the slow movements your body does to keep itself in balance.
When your focus is on your balance, you can start walking. You have to walk slowly. Don’t change the way you walk, you only have to be aware of it. Keep your attention on the steps you take.
Now move your attention at the soles of the feet. Be aware of the contact of your soles with the ground. Feel how your foot rolls and then lifts. Be aware of all the sensations you feel in your soles, feet and legs. Now relax your feet and soles. Move your focus to your knees. Feel all your muscles. Now focus on your thighs, relax them, and then on your hips. You have to move your focus and relax towards the other parts of your body. Continue with your pelvis, belly, chest, neck, hands, shoulders, chin. Now relax your jaws and eyes. Your eyes have to gently focus and look ahead.
You have to become aware of the feelings you have. Notice these feelings only, even if they are pleasant or unpleasant. Now you can notice your emotions. You also have to notice your mind. It has to be clean and calm. If there are thoughts coming by, just notice them and let them go.
Notice the balance between you inner and outer world. At one point, when you achieved the balance, you will become calm and still. After being aware of these emotions and feeling them for a while, you can stop the meditation. But you can’t stop in a spot. You have to be aware slowly of the environment. Now you can stop and stand still for a while. Feel the weight of your body again. Your Walking Meditation session is over.