Mindfulness Techniques Basic: Walking and more

Basic Walking Meditation

  • Whole body relaxed and pleasant while walking.

  • Stepping your foot as if grabbing (or embracing) the floor or ground.

  • Make your step length slightly wider if you can.

  • Be aware of the body and body movements clearly including feet, ankle, legs, thigh, hip joints, and arms.

  • Also be aware of your breath if you can.

Power Walk

  • Each movement that you make is intentional (not automatic).

  • The rest is the same as Basic Walking Meditation.

Mindful Walk: Following Your Breath

  • Forward your left foot while air is coming in (in-breath)

  • Forward your right foot while air is going out (out-breath)

  • Rest your feet while air is not moving.

Note:

  • A common mistake: force your breath to follow your foot movement.

  • The whole body relaxed

  • Suitable when walking in slow speed.

Walking: Four Movements

  • Be aware of the lifting when you are lifting your foot from the floor (or ground).

  • Be aware of the forward movement when your foot is moving forward.

  • Be aware of the touching when your foot is touching the floor (or ground).

  • Be aware of the absence of your foot movement while resting your feet on the floor.

Walk: 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.

  • The rest is the same as Basic Walking Meditation.

See also: Appearing & Disappearing

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.

Mindfulness of Breath with 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.

Mindfulness of Breath with 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.