The Simple Art of Zen Walking Meditation
for High Achievers
“The Journey of a thousand miles begins with a single step” ~Lao Tzu
Lao Tzu’s famous quote simply states “with a single step.” I am certain Lao Tzu meant a mindful walk. Starting with a simple step is to keep it simple and “just get started.”
Also taking one step at a time to continue however long and difficult a task ahead.
Today every one jumps into his car. As a result, people don’t associate going on a journey with walking. These two events do not coexist in people’s awareness. Walking is considered the best physical exercise and recommended by medical doctors and all health practitioners.
The journey is used as a metaphor for life that is lived with intention and viewed through the prism of spirituality. Mindfulness is best cultivated through meditation. The benefits of meditation are innumerable.
Let’s only list the benefits of meditation a person may experience:
- The mind is restful, relaxed and calm; You experience peace and joy more and more.
- You gain many tools to release stress and tension.
- You become free from headaches, sinus congestion, stiff neck and shoulders.
- You do not have much food cravings. You seek healthy things and are energetic and have good blood circulation.
- You are far less controlling of others and far less confrontational.
- You are no longer constantly engaged in obsessive thinking, anxieties and fears.
- You are very aware of breathing deeply, which in turn creates amazing benefits.
- You are much more intuitive.
- You become more loving-kind to others and far less judgmental of others.
- You enjoy self-respect and self love increasingly.
- You feel more connected to others and feel a sense of belonging.
- You feel more connected to your God of understanding and practice “Let Go and Let God” continuously.
A growing body of scientific and medical research supports many health benefits. While ordinary people may not experience the increased production of endorphin, harmonious balance of sympathetic and parasympathetic nerves, endocrines, internal organs or properly activated brain cells, they feel better, happier and more relaxed.
Most people think meditation is a form of relaxation. Meditation does bring much more profound spiritual benefits as described above when they practice for several years. Meditation is not about seeking a specific result. However, the puzzling aspect is that mediation, when practiced with intention and purpose, will bring contentment and happiness more readily. Many people are not clear about their purpose or vision, and they may meditate just to meditate. In this case, they may not gain as much from their practice.
Meditation is Difficult for Many People:
Whatever spiritual affiliations people have, if they meditate, they also pray. However, people who pray do not necessarily meditate.
Many people struggle to meditate. It is not easy to sit quietly still by yourself.
Meditation is often difficult because you may be over stimulated.
Too much on your mind, worries, anxieties about your work and relationship issues.
The body is too acidic with too much coffee, sugar and chemicalized foods and drinks.
Sitting quietly in a half lotus, or seiza (kneeling with the straight upright sitting) or full lotus is nearly impossible for the inflexible body. Meditating while sitting on a chair is difficult.
Turn Daily Walking into Zen Walking Meditation:
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.
I would like to modify Lao Tsu’s quote:
“The Journey of a thousand miles begins with a single step with intention.”
Yukiko
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.
When you walk following these steps with intention, we are practicing meditation.
The Simple Art of Zen Walking Meditation for High Achievers:
- Wear weather appropriate clothing and comfortable walking shoes.
- 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.
- 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.
- Mark and select several different routes, flat, uphill, downhill, etc.
- Focus and tune into nature’s blessings; sky, clouds, tree formations, branches, flowers, birds chirping, wind whistling, river and streams sizzling, etc.
- Vary the speed of walking, slow, normal or brisk as your body dictates.
- If you walk your dog daily, be sure to have one small walk just for yourself.
- Very little side conversations if you are with another person.
- If you are with your child or loved ones, just hold hands.
- 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.
Yes, walking can be experienced as a form of physical exercise, meditation and energy healing as you are allowing the body wisdom to nurture your soul.
When daily walking is done with intention, your attitude towards life and business
changes.
Those of you who are keenly aware of the need to improve your life will benefit from this simple addition to your life.
If you like to work with our community and get our support to improve your life, Click here to learn more to find out about our mastermind group.
Get Instant Access to book a FREE breakthrough coaching session.>
To Your Peace of Mind and Success,
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: Zen Yoga Candle Light Meditation Part 4
Mindful Walking Meditation: 10 Simple Rules
Learn to Meditate in Your Car: Zen Yoga Breathing Part 3