Walking Meditation In Zen Monastery Settings has the same value as Sitting Meditation. For Thich Naht Hanh it was the essential Meditation Practice to get in touch with the Here & Now:
“Every time we return our attention to our breath and our step, it’s as if we wake up.“
Thich Nhat Hanh: How to walk.
The instruction of the Buddha for Mindful Walking is: When Walking, I know that I am walking. Sounds simple, but that is something we are not used to, we normally walk like sleepwalkers, unconscious of our movements, without being in touch with our stress signals, unaware of our breathing, and very often lost in thoughts. Many moments lost, we could use as opportunity to come back to ourselves.
In Walking Meditation or Mindful Walking we walk as we would walk for the very first time or after a long time of recovery, with a „Beginner’s mind“, as Dr. Jon Kabat Zinn calls it, one of the essential foundations of Mindfulness.
We start walking slowly, staying with every single step from the beginning to the end. We pay close and careful attention to each body movement: the sensations of the feet on the ground, the moving of the legs and hips, aware of every single step, always in touch with our breathing, becoming aware of stress signals, getting in touch with ourselves. See if you can bring some Kindness and Gentleness to your movements in the way that makes sense to you. Mindful Walking is a moment to be caring to yourself.
Mindful Waking in the beginning may require some more attention than Sitting Meditation as there are more distractions as you walk. You can start walking around at home and later on you can practice outside in a quiet surrounding. With more experience you will be able to practice outside when going from A to B. Be gentle and kind with distractions.
MINDFUL MOVEMENT
We normally move without being aware of our movements, often lost in thoughts, moving like sleepwalkers.
When moving mindfully we get int touch with ourselves in the present moment. Use the movements you are capable of, moving softly in a gentle and careful way, move slower than you normally are used to. Maybe you have seen people practicing Qigong to get the the idea of moving slowly. Be aware of each slow movement, pacing arms, legs, your head and back carefully and slowly, moving with dignity and concentration.
It’s not about some sort of complicated Yoga postures, it’s just about moving carefully and with close attention, observing and respecting the boundaries of your body. See, if you can bring some ease to your body, while focusing on your breath, breathing in a little bit deeper and breathing out slower.
Mindful Walking is always at hand. You can walk to your workplace or back to your home mindfully. It is a good idea to commit to a distance you walk on a daily basis to walk mindfully. You can choose repetitive actions you do anyway on a daily basis like making the dishes or walking from A to B. Or use your morning routine to move mindfully. We can use Mindful Movement as small islands of calm during the day.
When under pressure, Mindful Walking or Mindful Movement in combination with Mindful Breathing is very helpful, it provides you with a sense of calm. You can combine Mindful Walking with all our Meditations.
Let’s explore Walking Meditation & Mindful Movement together! Drop us a message. We will send you the Audio FOR WALKING MEDITATION via email!
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