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Leslie Booker presents step-by-step instruction.
Within the 4 foundations of mindfulness, as specified by the famed Satiphatthana Sutta, the Buddha presents 4 postures for training meditation:
A monk is aware of, when he’s strolling,“I’m strolling”;
he is aware of, when he’s standing,“I’m standing”;
he is aware of, when he’s sitting,“I’m sitting”;
he is aware of, when he’s mendacity down,“I’m mendacity down”;
or simply as his physique is disposedso he is aware of it.
Strolling meditation is usually described as a meditation in movement.
On this follow, you place your full consideration on the method of strolling—from the shifting of the burden in your physique to the mechanics of putting your foot. Strolling meditation is an integral a part of retreat life in lots of traditions and is used to offset and shift the power of sitting follow. It’s a bridge to combine follow into every day life and might be extra accessible than a sitting follow for many individuals.
Discover an unobstructed area the place you may stroll in a straight line for about ten ft. This brief strolling distance is the instruction given within the Theravada custom. Others favor to stroll for better distances. Convey your consideration all the way down to your ft and slowly shift your weight back and forth and entrance to again. Being in naked ft can carry extra consciousness to what must occur within the physique to create steadiness.
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Coming into bodily stillness, elevate the crown of your head up, slide your shoulders down and away out of your ears, and elevate your chest with dignity and satisfaction, as in the event you have been a king or a queen. You’ll be able to clasp your fingers behind your again, maintain them in entrance of your physique, or let your arms hold loosely to the aspect.
Lifting your proper leg, discover the burden redistribution in your physique. Place your consideration on what the left aspect of your physique must do to carry your full weight—spreading the toes, partaking the core. Lengthen the appropriate leg ahead, putting the heel on the bottom and rolling onto the ball of the foot. As your weight shifts ahead, discover how the heel of your left foot begins to elevate. Swing the left leg ahead and repeat.
![Leslie Booker, How to Meditate, Walking Meditation, Shambhala Sun, Lion's Roar, Buddhism](https://www.lionsroar.com/wp-content/uploads/2015/07/wallkingfeet.jpg)
Including verbal cues is a good way to determine synchronization and rhythm inside the physique. Because the thoughts begins to wander, use a easy verbal cue like “lifting, shifting, putting” as a reminder to carry the thoughts again to the physique. Incorporating a gatha, a brief verse to assist follow, is a standard approach utilized in Thich Nhat Hanh’s communities. Right here’s one which may be used for strolling meditation:
(Inhaling) “I’ve arrived”; (Respiration out) “I’m dwelling.”
(Inhaling) “Within the right here”;(Respiration out) “Within the now.”
(Inhaling) “I’m strong”;(Respiration out) “I’m free.”
(Inhaling) “Within the final”; (Respiration out) “I dwell.”
![Leslie Booker, How to Meditate, Walking Meditation, Shambhala Sun, Lion's Roar, Buddhism](https://www.lionsroar.com/wp-content/uploads/2015/07/walking-turn.jpg)
Once you get to the top of your brief strolling path, come to a whole cease and take a breath. Flip 1 / 4 of the best way, possibly taking one other breath, then absolutely flip all the best way round, going through the place you simply got here from. Begin over with discovering your posture and establishing your steadiness. Once more elevate, transfer, and place the foot.
Initially of this follow, you may discover that your steps are very calculated and robotic. See in the event you can start to search out extra fluidity as you join the breath with motion, maybe letting go of the phrases and simply permitting this to be a completely embodied follow. Begin with a few ten-minute session, slowly constructing as much as 30–45 minutes.
When you could have come to the top of your follow, stand nonetheless, seeing the place there’s power within the physique and what’s nonetheless. Discover what has risen to the highest and what has been let go of.
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