Walking Meditation

Practised regularly the following exercise (based on Kinhin, a Zen meditation technique) will increase your awareness of the relationship between your mind and body. Practise it for as long as you feel comfortable.

1) Find a peaceful space, preferably outdoors. Choose a place where you can walk freely for a few minutes without having to negotiate your way round too many obstacles and without being disturbed by other people.

2) Walk steadily at a slow and deliberate pace. Focus on each part of your body in turn, beginning at your feet and working upward, and note how each part feels. Observe how you can control the way in which each part of your body contributes to the process of walking.

3) Let this experience be a calming one, allow your thoughts to come and go as you focus on the act of walking. Ensure that you are fully aware of how it feels to be “in” your body. When you feel ready, return your awareness to the outside world to end the meditation.

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