Walking Meditation

Overview

Basic skills for walking meditation.

Walking with Awareness of Weight Transfer

Be aware of your body weight is being transferred to one foot to the other while walking.

Walking with Awareness of Weight Transfer 2

Be aware of your body weight is being transferred to the heel to the ball of your foot while walking.

Walking with Awareness of Four Movements

Be aware of the lifting when you are lifting with your foot while walking.
Be aware of the forward movement when your foot is moving forward.
Be aware of the landing when your foot is landing on the ground.
Be aware of the supporting while your foot is supporting your body weight on the ground.

Walking with Awareness of Two Movements

Be aware of the forward movement when your foot is moving forward.
Be aware of the stepping when your foot is stepping on the ground (or floor).

Walking to Follow Your Breath

Move your foot while breathing in and out.
Move your the other foot while breathing in and out.

Breathing and Walking

Breathe in to move your left foot. (moving left foot while inhaling)
Breathe out to move your your foot. (moving right foot while exhaling)

Walking to Follow Your Breath 2

Move your left foot in your in-breath (while breathing in).
Move your right foot in your out-breath (while breathing out).
Briefly pause your movement if your breath is paused (in between in and out breath).

Note:

your breath is natural and no need to force your breath to follow your foot movement.
The whole body relaxed.
Suitable when walking in slow speed.

Walking to Follow Your Breath 3

Move three steps in your in-breath. Move three steps in your out-breath.

Counting Steps

Count steps during your in-breath. Count steps during your out-breath.

Note: counting starts from 1 until your in-breath or out-breath ends.

Walking with Awareness of Breath and Feet Movements

Be aware of both your breath and your feet movement.

Walking with Body Movement Awareness

Be aware of your body movements such as feet, legs, arms, joints, body weight shifting and respiration.

Walking with Body Awareness

Be aware of phenomena occurring in your body including movements.

Awareness of Ground Conditions

Be aware of the conditions of the ground (or floor) based on the touching sensation in your foot while stepping, for example, soft or hard; even or uneven; smooth or rough; flat or hill; slippery or unslippery; and wet or dry.

Walking with Awareness of Appearing and Disappearing

Be aware of appearing and disappearing phenomena in your sight while walking.

For example: A tree appears in your sight while walking. The tree disappears in your sight as you continue to walk. A door appears in your sight when you are about to enter a house. The door disappears in your sight when you enter the house. A furniture appears in your sight while walking. A furniture disappears in your sight as you continue to walk.

Walking with Awareness of Appearing and Disappearing 2

Be aware of appearing and disappearing phenomena in your mind while walking.

Walking with General Awareness

Be aware of what you are experiencing in your body and mind including your breath while walking.

Walking in Nature or Outdoor

Use any one or more of the above methods.

Walking Guidelines

Walk natural, relaxed and pleasant with your intention but without rushing.
Your body weight transfer from one to the other foot is ideally efficient, effortless, smooth, pleasant without strain.
When your foot on the ground is supporting your body weight for a brief moment, evenly distribute your body weight on your foot, and your foot and toes gently grab the ground.
Walk with the whole self, not just a part.
Walk as the owner: each movement that you make is voluntary (instead of walking involuntarily without awareness).
When you walk right, you will experience natural deep breathing, gaining of energy, clear mind and pleasantness.
Walk with slightly long strides if you can. (except during following breath)