Walking meditation can be done in many ways and for many purposes, but I have found this technique to be outstanding in relieving stress. It's easy to do, and you should feel a distinct benefit from the first fifteen minutes of trying it.
This technique is particularly effective for those who have difficulty sitting still in meditation for long periods of time, or want to break up their sitting with a little walking meditation. This technique can be used exclusively, and can be as effective as sitting meditation for many meditators.
A path about twenty paces, or about fifty feet long is ideal. Any length will work however, even walking across a small room. The purpose of this meditation is to relax and slow the mind down, so follow the instructions as closely as you can. Also, since you will be repeating a mantra of sorts, don't let thoughts interfere with your mantra, or your concentration on walking. Just walk; and pay no attention to anything else except your mantra and your walking.
The walking will be very slow, about four seconds per step, slowly picking up one foot, moving it forward, sitting it down, and then picking up the other. You should be aware of when you are going to walk, when you are walking, when you intend to stop at the end of the path, when you are standing, when you anticipate turning, when you are actually turning, when you anticipate walking again, and when you are actually walking.
All of these movements are helped by your mantras, which state exactly what you are doing at the time. For example, when you are walking, with each step you will say audibly, softly, slowly, "I am walking." This should be said in a light, almost singing voice where the second word will be higher pitched than the other words. That is, the word, "am" will be higher pitched than either "I" or "walking." It will be almost as if you are singing your mantra to a child in a very soft, lullaby voice. The mantra and the way you repeat it are extremely important in relieving your stress. It must be said in kindness to yourself.
Step 1. To begin, while standing at the end of the path, say, "I want to walk." Then wait four seconds and again, "I want to walk." Wait four more seconds and then one more, "I want to walk." The words, "want to" will be higher pitched than either "I" or "walk."
Step 2. Now begin walking, slowly picking up your left foot, moving it forward, and setting it down while saying, "I am walking." Then your right foot, and again, "I am walking." Maintain a step about every four seconds. The word "am" will be higher pitched than either "I" or "walking."
Step 4. Continue this down the path until you are about three paces from the end of the path. Then with each of the three remaining steps before you reach the end of the path, say, "I want to stop." The words, "want to" will be higher pitched than either "I" or "stop."
Step 5. Stop at the end of the path and while you are standing still, say, "I am standing." Then wait four seconds and again, "I am standing." Wait four more seconds and then one more, "I am standing." The word "am" will be higher pitched than either "I" or "standing."
Step 6. Then after about four seconds, say, "I want to turn." Then wait four seconds and again, "I want to turn." Wait four more seconds and then one more, "I want to turn." The words "want to" will be higher pitched than either "I" or "turn."
Step 6. Then begin turning while saying, "I am turning." Then again slowly, "I am turning." And once more as you complete your turn, I am turning." The "am" will be higher pitched as before.
After you complete your turn, go back to Step 1.
You will find that if you concentrate on only your walking, and concentrate on the mantras, worries and cares will melt away for awhile, usually enough to give your busy mind a break from all the stress.
Try to do this as much as you have time for, either indoors or outdoors. Not only will it relieve stress, but if you can get concentrated enough doing this, the mind can actually make a shift in consciousness that could change your life for the better. As always, contact me if you have any questions.
E. Raymond Rock of Fort Myers, Florida is cofounder and principal teacher at the Southwest Florida Insight Center, http://www.SouthwestFloridaInsightCenter.com His twenty-nine years of meditation experience has taken him across four continents, including two stopovers in Thailand where he practiced in the remote northeast forests as an ordained Theravada Buddhist monk. His book, A Year to Enlightenment (Career Press/New Page Books) is now available at major bookstores and online retailers. Visit http://www.AYearToEnlightenment.com
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» left by Dave Tanguay (228 days 8 hours ago.)
You know e, ever since I was a child I would naturally enjoy working as a way of relieving stress. I remember I left my home once and as I was walking to school I walked through a puddle of water up to my knees before I realized I was walking in water. Today though my mind soars on all sorts of things. But I actually see things a lot clearer when I walk. Respond to this comment
» left by E. Raymond Rock(1,942) E. Raymond Rock (228 days 8 hours ago.)
Thanks David, If you have a chance, give this a try.
» left by Susan Thom(8,705) Susan Thom (227 days 17 hours ago.)
hi e,
now this, i can handle. very interesting, and calming :)
thanks for sharing this with us, in an easy and smooth way,
best regards,
sue Respond to this comment
» left by E. Raymond Rock(1,942) E. Raymond Rock (227 days 16 hours ago.)
Thanks Sue, you can take this into your life as well; "I am angry, I am angry." I am driving, I am driving." I am listening, I am listening, etc.
» left by E. Raymond Rock(1,942) E. Raymond Rock (224 days 18 hours ago.)
Thanks so much CB. The longer you do it, and the more often you do it, the more effect it will have. The effect is usually delayed for a few days.
» left by Hannah Quinn(19,455) Hannah Quinn (221 days 7 hours ago.)
e
What a great way to meditate. I did a short course some years ago and learned a few mindfulness techniques, including turning vacuuming, washing dishes and eating cereal into meditations. I like this walking one, and am going to do it this afternoon - just as soon as my little grandson, who I am minding today, has gone down for his afternoon nap!
If it's all right with you, I'd like to print this out to keep, but only if you give permission. I have a few friends I'm going to recommend come and read it, too.
Cheers, Hannah Respond to this comment
» left by E. Raymond Rock(1,942) E. Raymond Rock (221 days 7 hours ago.)
Thanks so much Hannah. You may print out any of my articles and distribute them.
» left by Hannah Quinn from Australia (221 days 3 hours ago.)
e
Thank you very much. I have printed it out and I'm going to read it through and practice every day. The reading through can be part of my preparation. I've also recommended this article to a couple of friends who get quite stressed. I decided to include here how it went this afternoon so others might be encouraged to try it.
I started with some deep breathing and focused my mind with the statement 3 times. Then, as I made the first step, I found my body automatically went into a tai chi stance and my feet peeled from the floor in tai chi style. Then, at the end of each length of the room, I automatically did Qigong breathing, which I find not just relaxing but healing - and I haven't done it for some time! So, thanks - just in time too, my little grandson is awake!
Cheers, Hannah Respond to this comment
» left by E. Raymond Rock(1,942) E. Raymond Rock (220 days 21 hours ago.)
Very interesting! I hope that you can keep up with it. Buddhist forest monks do it for many hours a day and for many years. It will shift consciousness in time, which instills transcendant insight, and can actually lead to stream entrance.
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