Course Highlights


Walking Meditation: Step 3

 Now I want you to focus your attention on your belly and chest. Feel the clothing against those body parts. Let your shoulders hang freely and your arms flow naturally. Pay special attention to how wind moves around your body as you walk. Feel the wind and air hug you as you pass through it. Feel it between your fingertips. Notice your upper body joints; your elbows, your wrists and your shoulders. Now focus your energy on your neck and head. Notice how even slight changes in the muscles within your neck cause your head to move around dramatically. Notice how the heads balance is dependent on a consistent neck. Now allow your neck muscles to allow your head to drop so your eyes are looking down. Notice how this changes the experience of the walk. Now use your neck to pull your head up and look slightly upwards. Notice how this changes the experience of the walking meditation.

What to feel and think.

Now that you are fully aware of your joints, muscles, the wind around you and the complexities your movements but also aware of the ease at which you walk now I want you to focus your thoughts on the things around you and the things going through your mind. The purpose of this exercise isn’t to feel bad or good, it’s to be aware of the feelings your having. If you have an overall tone of negativity or positively just notice it without judgment and don’t focus on it or dwell on it. Just notice it and let is pass. Some of the things you think about may be positive or pleasant; others may be negative or unpleasant. Again, during this walking meditation the point is to just be aware, almost as a spectator as to the thoughts you are having. Allow everything to pass, but not first without noticing that they are going through your mind.

During this thinking stage, keep your eyes softly focused on your area ahead of you. Do not focus on any one thing in particular, just be alert and open to idea. If you notice things in the outside world that are unpleasant or pleasant be aware of them. Again, do not focus on them, but be aware of your feelings towards them. Let everything pass both physically and emotionally. Try to achieve a balance of external and internal awareness. Keep aware of your thoughts on your inside world and the outside world. Continue meditating in this fashion for as long as you like.

When you are ready stop your walking meditation slowly and find a place to stand once again without walking and become aware your standing, balanced self. Feel the difference in the standing state versus the walking state. Once again feel your toes touching each other. Notice the weight of your feet and how the weight is distributed. Feel both feet fully and notice their connection to the earth beneath you. You have now completed your first walking meditation.

Walking meditation Step 1
Walking meditation Step 2


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