Day 26: Meditation Challenge ~ Just Walk

Welcome, to my 28-Meditation Challenge.

Still having technical difficulties uploading the MP3 of the "Meditation Challenge Conference Call" to our server for your listening pleasure. Hopefully tomorrow!

Besides metta, I am also a lover of walking meditation.

I discovered it in 1994 when my health failed and I took a year off to reclaim my vigor—to find and reclaim my self. Walking mindfully helped bring me back to center. It cured much of what ailed me.

I was lucky. I had a beautiful place to walk each morning. I was "regular" and faithful to this practice, because who wouldn't want to greet the day (once the kids were off to school) communing with sun, sand, and surf.

I walked the shore of the "big lake," as we call it here in Michigan. I could match my steps with my breath and the waves crashing upon the shore. Breathe in, walk, 1-2-3. Exhale, walk, 1-2-3. It felt natural to walk and count and breathe and listen to the waves. The mind becomes clear and empty. There is nothing to think about. Only walking.

One time I was so far "gone," lost in the breath and steps, I'd gone twice as far as usual. It suddenly dawned on me that I had to go back just as far as I'd come. No wonder the dog kept looking at me with a puzzled look on his face. He was probably thinking the same thing. :-)

In meditation centers, it is common practice to mix it up—periods of sitting meditation sandwiched with walking meditation. It shifts restlessness body/mind, eases aches and pains. Though that type of walking meditation is quite leisurely. One walks as if in slow motion. Meditation "zombies" we are.

Fast walking or slow, as long as we are focused on the present moment, planting our feet upon the earth in an intentional way, we are steadied. Do whatever works for you. Pure meditation.

And according to Thich Nhat Hanh anyone can do this. Here are his simple instructions. His, of course, focus on walking in a traditional way, according to Buddhist tradition:

"We walk slowly, in a relaxed way, keeping a light smile on our lips. When we practice this way, we feel deeply at ease, and our steps are those of the most secure person on Earth. All our sorrows and anxieties drop away, and peace and joy fill our hearts. Anyone can do it. It takes only a little time, a little mindfulness, and the wish to be happy."**

That is the reason why I found walking meditation—or should I say, walking meditation found me. I was not happy and I wanted to be. I was not well or at peace in my body/mind, and I desired that more than anything. So I gave myself over to the walking. I began to live with greater equanimity ...

Walking meditation is a supreme form of concentration meditation. By focusing on a specific something—the breath, your feet on the earth, counting, a visualization of some kind—we corral the mind, leading it from chaos to calm. Amazing how something so simple as walking with intention can do that. 

Over the years, I have led mindfulness retreats myself, and I always introduce walking meditation. I provide index cards with exercises on them, techniques to try while walking, whether in the room or out-of-doors. Each of these is sourced in a method honed by Thich Nhat Hanh.

Here is one of my favorites:
"Walk Like a Tiger—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 his."** 

Perhaps you'd like to try some walking meditation today. And don't be afraid to smile while you are doing it. The smile can bring even greater ease ...

~~~~~
**The Long Road Turns to Joy: A Guide to Walking Meditation by Thich Nhat Hanh. A delightful pocket-sized guide to mindful walking. (1996, Parallax Press) 

As always, I welcome your comments ...


Blessings,

Jan
Read on ...

From Where I Sit — Day 26,  My Meditation Experience
Last night I did a simple breathing meditation, focusing on the natural gap that exists between the in-breath and the out-breath. This morning I did an open-eyed listening, watching, meditation in the semi-dark, simply being with the light of day as it dawned.....Stillness

Recommended Resources:

You may enjoy this article on walking meditation by Thich Nhat Hanh. It offers a very simple mantra to say to yourself while walking. I've used this technique and it is very helfpul for bringing us back to "this wonderful moment" as Thay says. Click here. 

 Inspiration

Walk for All Beings: 

     The air is cleanest in the early morning and late evening. That is the best time to enjoy walking meditation. Allow the energy of that pure air to enter you.

     When you practice walking meditation in the morning, your movements will become smooth and your mind will become alert. You will be more aware of what you are doing all day long. In making decisions, you will find that you are more calm and clear, with more insight and compassion. With each peaceful step you take, all beings, near and far, will benefit.

Thich Nhat Hanh, The Long Road Turns to Joy

(Lake photo courtesy of panoramio.comhttp://static.panoramio.com/photos/original/3324720.jpg.Walking meditation photo courtesy of www.plumvillage.org)