Walking Meditation: A Journey to Serenity and Peaceful Living

I am sure a lot of you have felt overwhelmed at times with the demands of everyday life. And you have probably dreamed of a magical, quick solution that could solve all your problems and make you feel calm and happy. Searching for this magic might have proven futile for most. That, at least, described my situation. For years, I juggled overwhelming workloads, a long commute, and endless household chores. When an injury added to this burden, I felt I could no longer take it. I felt something was on the verge of breaking. But months, and then years, passed by without it happening, and I was still pushing through. I’ve tried meditation many times, but my experience with it hasn’t been what I was expecting. That's a skill I couldn’t master. I tried to analyze my personality and find the reason why. Perhaps the workings of my mind prevent me from enjoying the benefits of meditation, I thought.

At times, my mind is filled with thoughts, but they lack organization, slipping away almost immediately; some enter while others exit, out of my control. Alternatively, there are moments when I feel empty, devoid of anything to say or contemplate, even though this doesn’t last long. Initially, because of this, I assumed I would excel at meditation. However, as soon as I start meditating, my mind becomes cluttered with a myriad of seemingly foolish thoughts, creating a chaotic mental space. Frustration sets in as I grapple with sitting idly, seemingly wasting precious time that could be spent on work or on something I enjoy. The looming responsibilities intensify the irritation. It seems counterproductive; I'll end up working late into the night to complete my projects, perpetuating the feeling that there's never enough time in a day.

Meditation hasn't proven to be the magic I was hoping for, or so I thought. Unexpectedly, a couple of years ago, I stumbled upon an article on walking meditation. After reading it, I recognized that I had been engaging in walking meditation for a long time without realizing it was meditation. I always relished solitary walks, moving at a slow and steady pace, focusing on the process of walking. During these walks, I let the world around me pass by almost unnoticed, and I felt a subtle inner joy with every step. The deliberate cadence of my gait induced a state of flow, where time seemed to stretch and bend, enveloping me in a contemplative trance. This had been one of the few ways my mind could calm down and appreciate the present moment. I am grateful to have finally found a meditation technique that I am able to apply. And this has given me hope that, with persistence and practice, I can master other types of meditation.

Why some people find it difficult to meditate?

People may find it challenging to meditate using traditional methods for various reasons:

Overactive Mind: Some individuals have minds that tend to be highly active, making it difficult for them to quiet their thoughts and achieve the mental stillness often associated with traditional meditation.

Stressful Lifestyle: Individuals with hectic and demanding lifestyles may find it difficult to allocate dedicated time for traditional meditation, hindering their ability to establish a consistent practice.

Restlessness: Traditional meditation often requires sitting still for extended periods, which can be challenging for individuals who are naturally restless or have difficulty maintaining focus.

Impatience: Traditional meditation may not provide immediate results, and some individuals may become impatient or frustrated with the perceived slow progress.

Physical Discomfort: Sitting in a specific posture for meditation may lead to physical discomfort or pain, making it challenging for individuals to relax and fully engage in the practice.

Mismatched Preferences: People have different learning and coping styles. Some may find sitting meditation less effective compared to more active or dynamic forms of mindfulness practices.

Lack of Guidance: Without proper guidance or understanding of meditation techniques, individuals may struggle to find an approach that resonates with them or effectively addresses their specific challenges.

It's essential to recognize that meditation is a highly individualized practice, and what works for one person may not work for another. Exploring alternative forms of meditation, such as walking meditation or mindfulness in daily activities, can provide viable options for those who find traditional meditation challenging.

I've shared my struggles with the demands of everyday life and the difficulties I faced with traditional meditation. Now, let me delve into the transformative discovery that changed my perspective and provided a unique path to inner peace – walking meditation.

What is Walking Meditation?

Walking meditation is a contemplative practice that combines the physical activity of walking with mindfulness and meditative techniques. It offers a unique approach to meditation, allowing individuals to cultivate awareness and presence while in motion. This practice has roots in various spiritual and cultural traditions and has gained popularity in recent times for its accessibility and holistic benefits.

Origins and History

The origins of walking meditation can be traced back to ancient Buddhist practices. In Buddhism, walking meditation is often referred to as "kinhin." The practice of kinhin is believed to have been established by the Buddha himself as part of the overall mindfulness meditation tradition. It is commonly practiced in conjunction with sitting meditation (zazen) and serves as a way to maintain mindfulness and concentration during transitions between periods of sitting.

Benefits of Walking Meditation

Mindfulness and Presence: Walking meditation encourages practitioners to be fully present in the moment. It involves paying attention to each step, breath, and sensation, fostering a deep sense of mindfulness.

Stress Reduction: Engaging in walking meditation can help reduce stress and anxiety. The rhythmic movement and focused attention redirect the mind away from daily stressors, promoting a sense of calm.

Improved Concentration: The practice enhances concentration and focus. By directing attention to the physical sensations of walking, individuals can train their minds to stay present and avoid distractions.

Physical Well-being: Walking itself has physical health benefits, and combining it with meditation amplifies these effects. It promotes cardiovascular health, improves circulation, and contributes to overall well-being.

Emotional Balance: Walking meditation is conducive to emotional balance. The meditative aspect allows practitioners to observe their thoughts and emotions without attachment, fostering a more balanced and centered emotional state.

How to Practice Walking Meditation

Choose a Quiet Space: Find a quiet and safe place to walk, preferably free from distractions and traffic. It could be a garden, park, or any open area with enough space to move comfortably.

Mindful Posture: Stand still for a moment, bringing attention to your body. Maintain an upright and relaxed posture, with hands clasped in front or resting naturally at your sides.

Begin Walking Slowly: Start walking at a slow and steady pace. Pay attention to the sensation of lifting and placing each foot. The focus is on the process of walking, not the destination.

Breath Awareness: Coordinate your breath with your steps. For example, you might take a few steps while inhaling and a few steps while exhaling. This synchronizes your breath with the rhythm of your walk.

Stay Present: As you walk, resist the urge to let your mind wander. If thoughts arise, acknowledge them without judgment and gently bring your focus back to the physical sensations of walking.

Observe Surroundings: While maintaining awareness of your steps, also be present to the environment around you. Notice the colors, sounds, and smells. Allow your senses to fully engage with the present moment.

End Mindfully: When you decide to conclude your walking meditation, do so mindfully. Stand still for a moment, bringing awareness to your body, and acknowledge the experience before transitioning to other activities.

Walking meditation is a powerful and accessible practice for all. Give it a try if you have never been able to use the other meditation techniques. Even if you are skilled at meditating, trying walking meditation can add one more useful tool to your toolbox.