What is Walking Meditation Technique?
Walking meditation is a form of meditation in action.
In walking meditation, we use the experience of walking as our focus. We become mindful of our experience while walking, and try to keep our awareness involved with the experience of walking. There are several different kinds of walking meditation. We’ll just be looking at one of them in detail, although we’ll touch on the others. Once you’ve mastered one form, you’ll easily be able to pick up the others.
Benefits of walking meditation technique:-
•Meditation while walking is a good practice for beginners and advanced practitioners alike.
•Mindful walking meditation gets the blood circulating if we’ve been sitting in meditation for a while or if we’re feeling a bit dull.
•Practiced with sitting meditation, movement meditation provides additional insights.
•It can easily be integrated into our schedules since walking is something most of us do every day.
•Walking meditation gives us an opportunity to remember the earth that sustains us and develop gratitude.
Types of Walking Meditation Techniques:-
1 Before you start walking:-
•Take one minute to prepare.
•Stand still, close the eyes and smile.
•Even if you are not feeling particularly happy, the physical act of smiling will make you feel better.
•Now take in a few deep breaths holding the breath for a short moment at the top of the inhalation and the bottom of the exhalation. Exhale slowly.
•With each exhalation try to let go of a bit of tension in your body.
•A good way of doing this is to say in your mind, “Let go,” or “relax” as you exhale.
•Allow your breathing to return to normal, and you will feel a little more relaxed almost instantly.
2. Being mindful of the body:-
•Start by walking and being conscious of your breath.
•Your breath might be faster than during a regular meditation, but that is okay.
•Just observe the inflow and outflow for ten breaths.
•Next, shift your attention to the soles of your feet while still being mindful of the breath.
•You are not looking for discomfort or to label the sensations in the soles, but to notice what you are feeling.
•It could feel dull, or warm, or you might notice your foot rolling as it makes contact with the ground.
•Whatever the sensation, do not try to change it, pay attention to it.
•After a minute or so, shift your focus to your knees.
•You can alternate between the two knees or concentrate on just one; it is up to you.
•Go inside the knees and go for the detail. Notice the ligaments and the sensation at the back of the knees.
•You can then shift your focus to the hips, then back, then fingertips and shoulders.
•All will provide a myriad of sensations to hold your focus.
• Once at the shoulders you can then head back down the body, or change to a different walking meditation technique.
3. Getting the rhythm:-
•It is a slightly more advanced technique as there are fewer things to focus on it. However, the method is still effortless.
•Start by being mindful of the breath.
•Then start to count the steps for each cycle of breath.
•Begin counting at the bottom of the inhalation and then start the sequence again at the end of the exhalation.
•If you are walking fast and breathing slowly, this might be as many as ten steps for each breath.
•Soon you will be in a rhythm with both your actions and your breath.
•You can continue this walking meditation technique for as long as you like.
So Walking Meditation Technique is great because they are stimulating, making it much easier to maintain focus.