Walking Meditation: a Daily Mindfulness Practice

Meditation means to Focus the Mind on the Totality and the Emptiness hidden in the Present Moment. Nowadays is widely Known that Meditation Reduces Stress, Tensions and Provides Mental Calm. But in the rush of Everyday Life, it’s not always easy to Stop, and as the old saying Goes, smell the Roses. 

From the demands of Family to the Requests and the Pressure in the Office, there is always a smaller Room to simply Be and Be Mindful. For those looking for a brief Respite, is possible consider the Walking Meditation as a Regular Meditative Practice. 

Essentially, it incorporates the Components of the Traditional sitting Meditation: Breathing, Concentration, and Sense of Relaxation into the Activity of Walking and it is also an Optimal Solution for People who become restless from Sitting for too long or for those who just want to Experience a different form of Meditation.

Walking Meditation is a Mindfulness Meditative Formal Practice, like observing the Breath. It can be also an Informal Practice, bringing Awareness to this Everyday Activity and whenever you need to Travel from point A to point B.

According to Buddhist Tradition “The Secret of Walking Meditation is to Walk in a manner that will Imprint nothing but Peaceful Happiness with each Step.”

Two Everyday Situations during witch to Practice a basic Walking Meditation

“The Practice of Mindful Walking is a Profound and Relaxing Way to deepen our Connection with our Body and the Earth. We Breathe, Take a Mindful Step, and come back to our True Home.”  Thich Nhat Hanh

“When you begin to Practice Walking Meditation, you might Feel Unbalanced, like a Baby Learning to Walk. Follow your Breathing, Dwell Mindfully on your Steps, and soon you will find your Balance. Visualize a Tiger Walking slowly, and you will find that your Steps become as Majestic as the Steps of a Tiger.“ Thich Nhat Hanh

The Basic Walking Meditation consists in the Coordination of the Breathing Rhythm with the Rhythm of each Step. Slower every Step Becomes and Major is the Difficulty to find a New Balance and Coordination, but it is also a more Effective Exercise of Concentration.

Detailed below two Situations during which you can Practice Walking Meditation described by the Vietnamese Monk Thich Nhat Hanh. (Excerpted from the Book “Walking Meditation” by Thich Nhat Hanh)

Walking Meditation in a Busy City

You can Practice Walking Meditation between Meetings, on the Way to your Car, up or down Stairs. When you walk anywhere, allow enough time to Practice. Instead of Three Minutes, give yourself Eight or Ten.

When you do Walking Meditation in a Busy City, you can simply Coordinate your Breathing with your Steps to set a Comfortable Pace. 

There are many more Sounds and Sights, but through Mindful Breathing and Walking you can Create a refuge for Yourself, a little island of Peace amid the Noise and Confusion. 

You may not find as many Beautiful, Nurturing Elements as you do in Nature, but that does not Prevent you from Caressing the Earth with your Feet; it does not Prevent you from Enjoying your Breathing with your Steps. The Peaceful Refuge that is created by the Practice of Mindful Breathing and Walking can be with you Wherever you are.

Walking Meditation Walking with Children 

When you Walk, you might like to take the hand of a child. The Child will receive your Concentration and Stability, and you will receive his/her Freshness and Innocence. A child is a bell of mindfulness, reminding us how Wonderful Life is.

You can easily share your Practice with a Child, or attempt to bring him/her into the Present Moment, by saying things like, “Ah, the Trees here are so Green.” 

But do not Initiate Conversation that takes him away from the Present Moment. Your Energy of Mindfulness allows a deeper Connection between You and the Child. Your Peace and Serenity have become his/hers, and his/her joy has become yours. If you Walk with a Child and the Child is very Energetic and likes to run around, you can say, “Walk with me for a few Minutes and then you can Run and Play.”

Author: Cristina Capucci

Leave a Reply