Walking Meditation and More


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 with Awareness of Four Movements

  • Be aware of the pushing off when you are pushing off with your foot and leg on the ground (or floor).
  • 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 resting while your feet resting (or grabbing) on the ground.

Walking to Follow Your Breath

  • Move your left foot in your in-breath (while air is coming in).
  • Move your right foot in your our-breath (while air is going out).
  • Rest your feet while air is not moving.

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 2

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

Walking to Follow Your Breath 3

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

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 occuring 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; smooth or rough; even or uneven; flat or hill; slippery or unslippery; and wet or dry.

Walking with Awareness

  • Be aware of what you are experiencing in your body and mind.

Basic Walking Meditation in Nature or Outdoor

  • Use Walking with Awareness or Basic Awareness method.

  • For body movement, walk natural, relaxed and pleasant without rushing with slightly long steps. Stepping heel first if you can.

Walk with Intention

  • Each movement that you make is intentional (not automatic).
  • The rest is the same as Basic Walking Meditation.

Walking with Awareness of Appearing and Disappearing

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

See also: Appearing & Disappearing

Walking with Awareness of Two Movements 2

  • Be aware of getting closer when your feet are getting closer to each other while walking.
  • Be aware of getting away when your feet are getting away from each other while walking.

Moving Meditation

  • Be aware of movements clearly while moving.
  • Maintain relaxed and pleasant state in your body.
  • Notice blood flowing sensations (such as throbbing, pulsing) and then in & out breath while not moving (in between the movements).
  • Ending: 1) Notice the energy sensations. 2) Spread the healing energy to your body. 3) Send the healing energy by using your mind to the people who are standing next to you and then everyone in this world.

Awareness of Torso Movement

  • Be aware of your in-breath and move your torso as an acknowledgement of your awareness. And do the same for your out-breath.
  • Your torso movement follows your breath. (not the other way around).
  • Also be aware of torso movements if you can.

Torso movement description:

  • Pushing forward and coming back.
  • Pulling backward and coming back.
  • Bending to the left and coming back.
  • Bending to the right and coming back.

Awareness of Eyes Movement

  • Be aware of your in-breath and move your eyes as an acknowledgement of your awareness. And do the same for your out-breath.
  • Your eyes movement follows your breath. (not the other way around).
  • Also be aware of eyes movements if you can.

Eye movement description:

  • Moving up and coming back.
  • Moving down and coming back.
  • Moving to the left and coming back.
  • Moving to the right and coming back.

Five Finger Movements for Counting Breath

  • Touch the tips of index finger and the thumb together.
  • Touch the tip of the middle finger and thumb together.
  • Touch the tip of the ring finger and the thumb.
  • Touch the tips of the little finger and thumb together.
  • Straight five fingers.