Walking Meditation

Meditation is a spiritual and transformative practice, and yet, meditation is also mundane and commonplace.  The iconic vision of some gaunt being sitting in lotus position, surrounded by a glowing light and immersed in some other-worldly stillness is exceptionally rare. We do not require supernatural powers or extreme environments to practice meditation.  Meditation can be an ordinary practice suitable to every day existence and as simple as walking from A to B with attention and awareness.    In fact, in the Buddhist scriptures walking is a formal posture for the cultivation of awareness. The other postures include sitting, standing and lying down.   Each posture delivers different information about the body and the mind.

For example if we want to establish awareness of our thought patterns it helps if we sit still and watch the endless array of mental debris, memories, plans, stories and fantasies that we create while trying to focus on an object of attention like the breath.  Physical stillness allows us to clearly observe mental activity.  If we move, our attention is divided between the body and the mind so it might not be an ideal way to penetrate the nature of our thoughts.   Alternatively, movement is an inherent part of life and so it is important we understand how we operate when we are motion.   Technically, we can meditate doing any movement, but walking is uniquely suited to meditation because it’s repetitive.  The consistency of walking offers the foreground for deep exploration.  Additionally, we walk all the time and so we have ample opportunity to practice. 

We may choose to develop concentration through walking by just noting each step. Maybe we want to cultivate awareness of our body, exploring the wondrous synergy between muscles and balance as we move.  There are many ways we can practice and benefit from walking meditation.   In addition to the mental advantages accrued through walking there are also physical ones.  During walking meditation we exercise our bodies, we can release stress.

 When we are upset our bodies release stress hormones, urging us to get up and run away or fight. Naturally we get jumpy.   At the same time the mind is flooded by a maelstrom of thoughts and cannot focus.  Accordingly, sitting in silent meditation, unless we are really skilled, becomes a form of torture fuelling rage and agony.  If, however, we get up and walk, we begin to use some of these stress hormones.  Maybe we start walking really quickly meeting our enraged mood with physical exertion.  As we begin to calm down we can soften the pace and notice the movement of the feet against the ground.   Slowly, the nervous system relaxes and the mind becomes concentrated, upsetting thoughts lessen and tranquility begins to emerge.  Hence walking meditation becomes a form of self-soothing.

Step by step we can use this ancient practice to gain greater self-awareness, increased control over our emotions and improved ability to concentrate.  Through the mere act of moving from here to there, we can transform our everyday experience. 

How to practice walking meditation

Most cultures and spiritual traditions appreciate the relationship between walking and mental clarity.  It is said that Aristotle insisted on lecturing to his students while walking back and forth as this was the only way he could think clearly.  When we are upset we naturally want to go outside and take a long brisk walk to relax our minds.  Intuitively and intellectually we appreciate the benefits of walking.  It is the Buddhist tradition, however, that formalized the practice of walking meditation.

 Within the different Buddhist schools there are many ways that one can practice walking.  In the Zen school walking meditation is practiced by groups of people in a circle. Each person walks in synch with the person in front, creating a collective rhythm of movement.   In various forest monasteries of Thailand walking meditation is based on awareness of sensation of the foot on the ground.

The type of walking meditation that I practice comes from the Burmese Mahasi tradition.  Mahasi is an awareness based meditation that uses mental labels to direct the mind to what is happening here and now.  The internal utterance of what is occurring galvanizes our awareness of the process.  For example, when lost in thought practitioners silently note “thinking thinking”.  When itchy, rather than scratching meditators are told to mentally repeat “itchy itchy itchy” and be mindful of how itchiness feels.   

To practice walking meditation the Mahasi way, you need a well-defined walking track to pace back and forth.  As you will be moving slowly the track should not exceed 8 metres.  Whilst walking your eyes should rest about two metres in front of you on the floor, your hands should remain stationary in a comfortable position.  To commence the meditation stand at one edge of your walking track and take a minute to notice the sensation of your feet on the ground.  Slowly, raise one of your feet and begin walking.  When you raise the foot mentally label “lifting” when you drop the foot on the ground mentally label “placing”.  The mental label should begin precisely when the motion starts and end exactly when the footstep finishes.  In this way you are integrating your movement with your mental awareness of the movement.  To support your awareness one foot must be completed placed on the ground before the next foot is lifts.  Distinction between steps helps the mind to focus.

When you reach the end of your track take a moment and then slowly turn around and begin again in the opposite direction.  If you find you are really agitated during walking, you may speed up the pace and label “right” “left” until the mind calms down and can you can resume the style of walking describe above. 

Although traditionally Mahasi walking meditation is an awareness practice, it naturally builds concentration as well.  Additionally, the slow gait required for Mahasi practice leaves you standing on one foot at a time, thus, balance is improved.  Formal walking meditation should be done for at least 15 minutes.