Walking meditation
Walking meditation is one of the most widespread forms of Buddhist practice, and has the advantage that it can be done anytime we’re walking. It’s sometimes used as a way to break up periods of sitting meditation, giving the body a rest, but is frequently done as a meditation practice in its own right.
Anything we do can become meditative, including eating, driving, washing, cleaning the house, and, of course, walking. Historically, Buddhist monks in India would make walking an important part of their daily practice, remaining mindful as they walked around performing the daily tasks of life such as fetching water or going to the bathroom, as well as when on the alms round as they begged for food by going from door to door, and as they simply walked from one place to another as they crossed the country. It was natural for them to make the simple act of walking into an opportunity to develop mindfulness and lovingkindness.
Walking meditation also became a scheduled activity in which practitioners would walk up and down (or in some cases around a circular course) for a given period of time, just as they would have fixed periods of sitting meditation. Periods of walking meditation help the body to remain at ease and to recover from any tension that builds up due to repeated inactivity. But it’s also an opportunity to experience the body in action; in sitting meditation the body is still, while in walking meditation we can pay attention to the body as it moves, producing stronger and more easily observed sensations.
There are many forms of walking meditation, and I’ve done two different kinds taken from Zen traditions and one from Theravadin Buddhism. The main form I’m going to teach here has the advantage that it doesn’t require that you walk particularly slowly, meaning that you can do it while walking in a park or even in your local high street without drawing attention to yourself.
A CD containing a guided walking meditation is available through our online store.
Walking meditation is perhaps the form of meditation that’s most amenable to the on-the-go modern lifestyle. Many people find it hard to set aside time to sit, but just about everyone does some walking, even if it’s just a trip to the grocery store.
Walking meditation can be a lot of fun. It helps us to enjoy the experience of having a body, and can be very sensuous and immensely pleasurable.
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Comments
Comment from katherine
Time: June 17, 2007, 6:12 pm
I want everyday on my 15 minute break at work. During this time I would like to know how to walk and meditate.
Comment from Bodhipaksa
Time: June 19, 2007, 6:34 am
Hi Katherine,
15 minutes is a nice time to do walking meditation. At the risk of sounding shamelessly self-promotional I’d suggest getting hold of my CD, “Guided Meditations for Calmness, Awareness, and Love,” which includes a guided walking meditation. Being guided through the practice is how I learned it, and I think it’s the most effective way to learn since there’s a voice to bring you back when you get distracted.
The guided meditation on the CD is a bit longer than the 15 minutes you have available, but you could always either use the recording to help you get the hang of the practice and then “fly solo” (i.e. do the practice without the aid of the CD) or you could use the recording but fast-forward a bit in the middle — I do think the ending is important. I hope this helps.
Comment from Mwesigwa Mark
Time: December 10, 2008, 6:11 am
I,ve tried out meditation following lessons from the net and it really is
yielding results. however i wan,t to find out how i can use meditation to achieve my long time goal as well how i can get any buddhist literature that may help spiritually uplift me.
Comment from Bodhipaksa
Time: December 10, 2008, 2:59 pm
Hello Mwesigwa Mark,
There’s a ton of Buddhist literature available on the internet. I’d highly recommend Access to Insight, which contains a large number of Buddhist Suttas (teachings), and Free Buddhist Audio, which despite the name offers not just audio but many transcripts of talks and seminars.
Pingback from Walking meditation and craniosacral practice « Katherine Riggs
Time: December 13, 2008, 8:20 am
[...] Wildmind.org has a great article about walking meditation, how to get started, and learning the practice. Comparing walking meditation to sitting practices they say, “…one of the biggest differences is that it’s easier, for most people, to be more intensely and more easily aware of their bodies while doing walking meditation, compared to sitting forms of practice.” [...]
Comment from Paul
Time: January 10, 2009, 9:43 am
Hello,
Is there a walking meditation guide file I can purchase and download through this website, or can anyone recommend where? Thank you.
Comment from Bodhipaksa
Time: January 10, 2009, 9:54 am
Hi Paul,
Yes, there’s a walking meditation MP3 available through our store.
Comment from reyv
Time: July 6, 2009, 9:03 am
Years ago I came across an article in the newspaper about monks who had marked on the ground a large (two-tennis court size) circle that spiralled in to the centre. The idea is to walk in-between the lines following the path to the centre thus allowing the individual to meditate and possibly other acquirements. This is somewhere in England but I don’t know where. Members of the public can also walk it. Does anyone know of this or anything like it and what is its functions exactly?
Comment from Bodhipaksa
Time: July 6, 2009, 10:13 am
These are called labyrinths and they’re found in many cathedrals dating back to medieval times. The Wikipedia article on labyrinths mentions examples in Willen Park in Milton Keynes, Tapton Park in Chesterfield, and Old Swedes Church in Wilmington — although I’ve no way of knowing if any of these is the one you read about. I’ve only walked a labyrinth once, and the walkway acted as an effective tool for helping keep the mind focused on the act of walking. When walking along a conventional path it’s much easier to let the mind wander. Here’s a link to a photograph of the labyrinth at Chartres.
Comment from reyv
Time: July 7, 2009, 11:11 am
Thank you Bodhipaksa. Your reply has put me on the path. Labyrinth is the word and from there I can go further with my investigation starting with the places you mentioned.
May I say how astonished I am at the wealth of information and wisdom I come across on the net when I use it to find out things. I have always found spiritual growth a lonely journey of unchartered waters but now I see I am merely treading in the footsteps of others.
your site is very interesting.
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