Walking Meditation
How does one define the term ‘Walking Meditation’? Is it even possible? How does one meditate whilst walking? As a diligent practitioner of ‘meditation’, I was introduced to the concept of ‘walking meditation’ during my study of Buddhism and more specifically whilst listening to Zen Master Thich Nhat Hanh. I would describe ‘Walking Meditation’ simply as a being mindful through the bodily occurrence of walking, blending it with the concentrated mindfulness of a meditative state.
Thầy Thich Nhat Hanh believed that the world we live in is sacred… the earth is sacred, so wherever an individual is walking, they could be prompted of this sacred spiritual relationship and at the same time also unifying their mind with their physical body. Thầy Nhat Hanh shared that our true place, our home is located in the ‘now’, in the present, being aware - and through awareness of their steps on the Earth, their bodies, and their minds. Walking meditation brings its practitioners back to this solid grounding.
Normally, ‘Walking Meditation’ is done in an enclosed or secure area by taking steps in a circle or a straight line. It is not limited to it being done in small zone and can be practiced over longer/larger distances.
Thầy Nhat Hanh’s instruction to practice ‘Walking Meditation’ are:
1. Move calmly, slowly, comfortably… being there in the now
2. Become aware of each step you take… of each moment
3. In your mind repeat one of the positive affirmations with every step that you take
4. Develop gratitude, thankfulness, love for the earth through every step that you take, through your feet as you walk
5. Walk calmly, walk with what Thầy Nhat Hanh called a ‘half smile’
In addition, you may want to keep the below points in consideration:
Find a Place | should be obstacle free, peaceful and traffic-free
Get Started | start by walking slowly, rather than focussing on your breath straightaway focus on the movement of feet – ‘mindful walking’
Maintain Mindfulness | be in the present and the now
Speed and Posture | on a scale of 1-10, your speed ranges between 1-3
The various affirmations that were recommended by Thầy Thich Nhat Hanh are:
Inhale, “I calm my body,” exhale, “I bring peace to my body.”
Inhale, “I have arrived,” exhale, “I am home.”
Inhale, “In the ultimate,” exhale, “I dwell.”
How does one set the scene or practice Walking Meditation?
Find a Place | should be obstacle free, peaceful and traffic-free
Get Started | start by walking slowly, rather than focussing on your breath straightaway focus on the movement of feet – ‘mindful walking’
Maintain Mindfulness | be in the present and the now
Speed and Posture | on a scale of 1-10, your speed ranges between 1-3
Walking Meditation is said to keep one more composed, feel more grounded within and at the same time in control of themselves. It helps the practitioner to become more aware, be present – more in the now. The practice brings together the mind and the body through every breath and the positive affirmations that help the mind to focus in the present where the body is.
Walking Meditation is not a practice that is new but one that is centuries old and one that we are becoming more aware of now as there is a renewed focus towards ‘mindfulness’ and ‘mental health’. It is important that we make ‘Mindful Walking’ part of our daily schedules, a part of our way of life. Take the moment to tune into yourself, the thoughts flowing through your mind, watch them… focus on them.
There are many benefits of ‘Walking Meditation’ which include but are not limited to:
Increases Blood Flow, this lessens lethargy and listlessness
Improves Digestion
Lessens Nervousness and Anxiety
Reduces Depression
Overall Wellness and Wellbeing
Helps One Sleep Better
Encourages Your Creative Side
Better Balance
A Higher State of Mindfulness
Walking Meditation is a simple as the words itself, it is ‘Mindful Walking’… being more Aware and remember ‘Awareness’ is the key to reaching the state of mind you want to be in. If an individual had to ask me to describe ‘Mindfulness’ in one word, I would use the word ‘Awareness’.
Please stay accountable to yourself and once you get started, practice Walking Meditation or Meditation of any form that works for you. Another of my favourite forms of meditation, which I have been practicing for years is ‘Transcendental Meditation’ or ‘TM’. Look forward to sharing about ‘Transcendental Meditation’ soon with you.
