Fragrant Heart Blog

Elisabeth's reflections on the benefits of meditation

Walking Meditation

Posted: 5 Mar 2009

I’ve been doing walking meditations this summer. The weather here has been very balmy for the past two months. I leave home while the sun is still awakening the new day. There is stillness and quietness in the early morning air, and gentleness in the light touching nature around me as I walk along. I have been walking the same route for some time now and it has become very familiar to me. I keep my focus a few metres ahead to reduce visual distractions. At first that was challenging as I like to look about as I go along. Then I become aware of my feet as they touch the ground. I put my attention into my feet; the impact of the heel, then the ball of the foot, then the whole foot being placed down, then the feel of my toes, and the ball of my foot as I lift it up again.

I’m aware of the sounds in the environment in which I walk, the lapping waves on the shore, the cry of a seagull, the plaintive squawking of its fledgling offspring, the wind blowing through the cliff top trees. These sounds come and go, as I remain focused on the stepping of one foot, and the stepping of the other foot. When my mind wanders off, I bring my attention back to my feet. I am finding as I continue this practice there is an increasing effortlessness in walking. I also notice an overall sense of well being, a natural deepening of the breath, and a mind where thoughts, like footsteps are rising and falling and passing away.

You can also do walking meditation indoors. You don’t need a huge amount of space, just enough room to walk backwards and forwards, and a place where you won’t be disturbed. You can focus on your footsteps; on the sensations of your feet touching a wooden floor, or a carpeted floor. You can also focus on the breath, and link it to your footsteps. Stay with whatever one pointed focus you choose for ten minutes to begin. Then increase the time, and see how this form of meditation energizes your practice.