Day 17: Walk It Off!

 


Walk as if you are kissing the Earth with your feet. -Thich Nhat Hanh

One of the things we can do during this time of coronavirus is get outside and walk. Nature, and fresh air is a balm for our stressed out souls. Today we are going to change up our practice with walking meditation.

Walking meditation is a great way to calm, center and focus. Another plus, there is no way you can fall asleep. For some, this is a preferred form of meditation. When Jack Kornfield leads his silent retreat weekends, he incorporates walking after sitting. Because its harder to zone out while walking, it keeps us fully present. I encourage you to give it a try.

Usually walking practice comes between periods of sitting, but since we are only meditating for 20 minutes, I suggest you walk for 5 or 10 minutes and then sit. If you have time and want to go longer, try sitting, walking, and then sitting again. That way you will get the full flavor of this practice.

Walk this Way.

Meditative walking is a little different from walking out to the mailbox. We want to bring our attention fully to the body, the shifting of our weight from one foot to the other and the intention of each step.

1. Scout out a place to walk, indoors or out. You want to find a place where you can get in 10-15 steps and will not be disturbed by noise, curious neighbors, wagging dogs with leashes, or speeding cars. You want to feel safe and able to focus on walking. Since we are not walking to get anywhere, after 10-15 steps, turn and go back to where you started. Repeat, back and forth, for the time allowed.

2. We are going to walk deliberately, slowing down what we normally do quickly and automatically. Start by standing and breathing. Eyes open, soft focus, looking ahead to avoid obstacles, but not at anything in particular. When you slowly lift off, try to notice the basic components of each step.

3. Lift one foot. Move that foot a bit forward of where you’re standing. Place the foot on the floor, heel first then shift the weight of the body onto the forward leg as the back heel lifts. Continue, by lifting your back foot totally off the ground. Observe the back foot as it swings forward and lowers. Observe the back foot as it makes contact with the ground, heel first. Feel your weight shift onto that foot as the body moves forward. Repeat for the next step.

It felt awkward at first, but once I got into it I was fascinated by the functional intricacies in my body that enabled walking. Sometimes I would lose my focus and then then lose my balance. Jack Kornfield says it's like training a puppy, so when we lose it, we stop, breathe and recenter for the next step. It's a pretty neat feedback system because you know right away when your mind wanders. I found it settled me and took less time for me to drop into the stillness when I sat. Try it and see for yourself. Once you get the hang of it you can walk mindfully anywhere, without looking like a zombie!

I wish you a day filled with peace and awareness. Keep going!

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