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Walking Meditation
One
exercise I use when I find myself not being mindful is walking meditation. This exercise centers my spirit and body so I can return to
mindfulness. You can do this
anywhere but I’ve found that in nature and solitude walking meditation can
provide amazing insights. The first
time I tried this exercise it brought me back into the light and into a
conversation with the Creator. But
I also find that this is great for any time you are walking or even standing in
line.
Did you
ever wonder how those elderly monks were able to trek for sometimes years over
mountains and through jungles. I’m
convinced now that they used this type of walking meditation.
When hiking and using walking meditation I can go longer with out as many
breaks (and I like breaks) and I can almost double the distance without getting
exhausted. A friend of mine told me
after sharing a walking meditation that, usually he tenses up when coming to a
hard part in his hike. But when
using walking mediation he was so relaxed that the hard part of the hike felt
easy and natural and did not put as much stress on his joints.
You
begin to walk with nature not through nature.
What I mean by this is you become so centered that you are connected with
everything around you. Even the
animals’ notice that you are a part of nature, not just blazing through. The birds will continue to sit on the branch and sing their
songs as you pass by. You begin to
sense the life around you before you see it with your psychical eyes.
Nature is everywhere, on the city streets and the country roads.
If I were to try to teach some one how to perform this exercise I would use an example from Thich Nhat Hanh. He states that images make the practice easy and the following poetry is one of the images he uses for walking meditation.
Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
In/Out.
Breathing in, I see myself as a flower.
Breathing out, I feel fresh.
Flower/Fresh.
Breathing in, I see myself as a mountain.
Breathing out, I feel solid.
Mountain/Solid.
Breathing in, I see myself as still water.
Breathing out, I reflect things as they are.
Water/Reflecting.
Breathing in, I see myself as space.
Breathing out, I feel free.
Space/Free.
He writes about this poem much more beautifully than I ever could. But I will try to show how to use this poem for walking meditation.
Breathing in, I know I am breathing in. As you begin your walk say this to yourself with every breath you take in. Breathing out, I know I am breathing out. Say this to yourself with every breath you release. Start to focus on your body movements at the same time with your breaths. Feel your footsteps on the ground as you walk along. Feel the air enter your lungs. Focus on as much of your body as you can until it becomes natural.
You will notice that you are relaxing and your not stomping your feet. Your breaths will slow down as well. See if you can walk additional steps between breaths comfortably. Find your pace all the time focusing on breathing in & breathing out.
As you breathe in feel your energy increase. As you exhale feel relieved of stress and issues. Note the natural rhythm of your body, your heart beating in rhythm with your movements. Your movements will now feel more fluid and flowing.
Now when you feel comfortable start saying to your self the next line in the poem. Breathing in, I see myself as a flower. Breathing out, I feel fresh. Flower/Fresh.
Use the images that come to you. Do not force yourself to see something. What type of flower are you? What part of you feels fresh? If a thought about something else enters your mind let it flow through. And keep saying to yourself the same thing with each breath, Flower/Fresh.
I some times will just stay with one phrase of the poem as I walk. Maybe at night I will use Space/Free or if I’m walking uphill I’ll use Mountain/Solid. What ever feels right at the time is right.
When you are finished walking, you will find a greater peace. This will help you to concentrate on the issues you had before the walk with a clearer mind. If you are a spiritual person this can help you to quiet the mind so you can hear what Spirit has to say. This is also a great way to practice the discipline of mindfulness.
This is something you can do at any time. You do not have to make time for it, we all have to walk somewhere or clime some steps. Use this method to make it more joyful.
Namaste
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[ Scar the Humpback Whale ] [ Spirit and our Human Side ] [ Sacred Silence ] [ Living with Spirit at all times ] [ Why do We Need to Evolve ] [ Mindfulness & Hardship can Open the Heart ]
