Reflection: Take a Mindful Walk

In walking meditation, the primary object of attention is the process of walking itself. In other words, to sharpen awareness and train the mind to concentrate, you pay close attention to the physical act of walking, the way you take one step after another. Thus the object is more obvious and tangible than in the more refined meditation techniques, such as focusing on the breath or a mantra, which are often used in traditional sitting meditation. Focusing the mind on this more obvious object helps to avoid sleepiness (or restlessness) that meditators sometimes experience during their sitting meditation.

The guidelines for walking meditation are similar to that of sitting meditation: Choose an appropriate time and decide how long to meditate; for beginners 15 to 30 minutes may be suitable. The walking path can be either inside or outside, depending upon your preference and the area available. Also, whenever possible, it is better to practice in bare feet, although this is not essential.

Stand at one end of the path and hold your hands gently together in front of your body. The eyes remain open, gazing down along the path about two yards ahead. The intention is not to be looking at anything in particular but simply to see that you remain on the path and know when to turn around.

You should now try to center yourself by putting aside all concern for the past and future. In order to calm the mind and establish awareness in the present, abandon any preoccupation with work, home, and relationships, and bring the attention to the body. The meditation exercise is simply to walk at a slow, relaxed pace, being fully aware of each step until you reach the end of the path. When you arrive at the end of the path, stop for a moment and check to see what the mind is doing. Is it being attentive? If necessary, reestablish awareness. Then turn and walk back to the other end in a similar fashion, remaining mindful and alert. Continue to pace up and down for the duration of the meditation period, gently making an effort to sustain awareness and focus attention on the process of walking.

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