One Step at a Time – the Power and Benefit of Walking Meditation

One Step at a Time – the Power and Benefit of Walking Meditation.

Meditation can take many forms. For example we can use Sound, visualisations, affirmations and our breathe. For some of us, walking meditation is something we may be aware of but never took much notice of. In this article I hope to explain why this practice may be for you and encourage you to give it a go.

Sometimes we may find sitting still difficult; we may be too agitated to lye down; we may suffer from insomnia and get exhausted trying to get to sleep. Walking meditatively gives us a chance to be present and find mental rest through attentive movement.

We begin the practice by simply standing and feeling the ground beneath our feet. I have practiced this indoors on carpet, wooden flooring or my mat and I have practiced outdoors with the crunch of gravel, sifting sand or comforting grass. I have practiced barefoot or with shoes. There is no right wrong way to practice. All you need is a relatively quiet place, some space, your attention and curiosity.

Wherever you decide to practice, allow your self to ‘stop’ and feel the ground beneath your feet. We have over 7000 nerve endings in the soles of our feet, 33 joints and over 100 ligaments and tendons. The more we refine our attention the more sensory feedback we will receive. Going barefoot regularly not only strengthens our feet but increases the connections to our brain which enable us to move with skill and improved balance. Our ‘haptic perception’ (the feeling of a part of our body) increases and this allows us to walk with a feeling of connection to the ground, to the feet, to the spine, to the crown of our head. In this way, our whole body walks and we know we are walking.

We consciously decide to lift either the right (or left) foot. We observe our habit. As we carefully lift one foot, we feel our weight transfer into the other foot. We feel the rippling effect of the movement through our leg, spine and body and know that we breathe. With care, we place our foot in front of us on the ground and repeat the process. Thich Nhat Hanh has said ‘Walk as if you are kissing the earth with your feet’ and with this thought we can be grateful for the earth beneath and the simple fact of being.

Walking is something most of us take for granted. Even though, from birth it takes about a year for us to learn to walk, once we can do it we don’t give it a lot of thought. We walk quicker and quicker so we can complete a task or get somewhere else. Usually when we are walking, we are thinking about what we will do when we get to the destination. Walking meditation (or mindful walking) is the opposite to this. We are not walking to get anywhere or achieve anything.

We are simply inviting ourselves to experiment with being where we already are in this moment, with this step, and not get ahead of ourselves. (Jon Kabat-Zinn)

With this in mind, we usually only take about 12 steps before turning around. Each time we turn, change the direction; turn to the right and begin again with your right foot. Next time turn to the left and begin with your left foot. You decide what you do but vary it to keep your attention. If you are feeling agitated go faster, or consciously decide to slow down. Your attention rests at the heart of this practice and soon you will find there is relief in knowing that there is nowhere to go and nothing to do but walk and know that you are walking. It is helpful to time your practice (5,10,20 minutes?). Make each step as sensitive as you can and learn to treat your body with the care you deserve.

You may be surprised at the respite you can find from churning thoughts and you may be surprised at what thoughts enter your head, but the ground beneath your feet and the gentle rhythm of your pace can allow you to return to the present moment. Here, in this moment there are no problems and in this moment your walking becomes a meditation.

References

Kabat-Zinn J Full Catastrophe Living

Thich Naht hanh The Path of Mindfulness in Every day Life

Donna Negus

My teaching and practice is profoundly influenced by Vanda Scaravelli and Mindfulness.

I am BWY Teacher and Foundation Course Tutor member of Eastern Region Committee