Mindful Walking Meditation:
10 Simple Rules
In the traditional teaching of Zen walking meditation, the practitioners use the experience of walking as their focus. In the experience, mindfulness is developed. The basic teaching involves their awareness of breathing, step they take and the pace of walking. The students find walking meditation difficult. It is too deliberate and too slow. They begin to notice their mind racing and feel extremely impatient and uncomfortable.
Here is a simple introduction to meditation done in a certain way.
I have found a way to turn people’s daily walking into Zen Walking Meditation. This is mindful walking. When you walk daily as the way described, you will transform your life. Taking a single step with mindfulness and intention every day.
I would like to modify Lao Tzu’s quote:
“The Journey of a thousand miles begins
with a single step with intention.”
~Yukiko
When you walk following these steps with intention, we are practicing meditation:
[1] Wear weather appropriate clothing and comfortable walking shoes.
[2] Select how long you should walk; 15 minutes, 30 minutes or up to one hour of walk daily outside in a park, by a side of a river, on the beach, hill or mountain side in nature.
[3] Leave behind in your car or at home your digital devises; no cell phone, ear plugs, no head phone, no music, no educational audio. No electronics.
[4] Mark and select several different routes, flat, uphill, downhill, etc.
[5] Focus and tune into nature’s blessings; sky, clouds, tree formations, branches, flowers, birds chirping, wind whistling, river and streams sizzling, etc.
[6] Vary the speed of walking, slow, normal or brisk as your body dictates.
[7] If you walk your dog daily, be sure to have one small walk just for yourself.
[8] Very little side conversations if you are with another person.
[9] If you are with your child or loved ones, just hold hands.
[10] Breathe in and out deeply and consciously. Exhale through the mouth and release one negative feeling or thought as it rises in your mind. Inhale and take in the energy of being alive here and now.
Steps to Transformation:
- You are using your neuromuscular system differently.
- You are changing your perception.
- You are learning from nature.
- You are increasing your capacity to receive the Universal wisdom and knowledge.
Mindful walking is a wonderful gift given to the human kind.
Practicing to gain awareness of yourself , of the world around us, and the Universal truth, is very rewarding. I have been able to spend time and energy to practice meditation without being constrained by a job that requires commuting office politics and other hustles that come with a 9 to 5 situation.
Working with our mastermind team allows me to free up my time and still enjoy my financial rewards.
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To Your Health and Peace,
Yukiko Iino
References:
Daily Walking Meditation: Learn to Meditate Zen Yoga Style 201
Learn to Meditate: Zen Yoga Breathing and Fire Meditation
Learn to Meditate in Your Car: Zen Yoga Breathing Part 3