Being Present

There are so many things that can become objects of our meditation. When we chose to focus on one thing with our attention during formal meditation we have chosen an “object”. This is where we keep attention for the duration of our practice. When we lose concentration, then we return our attention to our chosen object, gently and non-judgmentally. We do this over and over again, every time we lose our concentration and focus. This builds our concentration skill and our mindfulness muscle.

Walking serves as an object of meditation. We usually don’t think about walking as a meditation because we are usually rushing to get somewhere to get something done. Our movement is the simple act of getting there, wherever there is.

When we slow down and become aware of how it is to walk, we have become present and mindful. We can refine being present by refining what we pay attention to while we are walking. We can refine being present with our walking by changing how we walk and noticing what that experience is like.

A simple walking meditation is to bring attention into the sensations in the soles of the feet as we stand and walk. Keeping our attention on the sensations – returning to noticing when we get distracted – is a great way to cultivate mindfulness and concentration. We might find that we have to slow down some in order to keep our concentration, which is a great idea all by itself – to slow down and not have to get anywhere.

We might combine and unify taking a step or two with our breath. Maybe taking one full step for an in-breath and a second full step for an out-breath. Some people find it more rhythmic to do two steps to each inhale and each exhale. This practice serves to bring us up close and personal with our experience of walking and breathing.

Matching steps to specific words can be useful for staying present in the practice of meditative walking. Thich Nhat Hahn taught a practice of using one word per step – slow, calm, present, wondrous. There might be words that you find more useful. For instance, loving kind words such as safe, happy, healthy, peaceful. Or, balance, ease, love, wisdom. The words you can chose are endless and can have special meaning specifically for you. Set an intention and select your words before you start so you can settle into the practice quickly and easily.

A classic walking meditation is to slow the walk down and become aware of each part of taking a step. Notice lifting the foot. Notice moving the foot forward. Notice the first part of touching the floor again. Notice placing the whole foot down. Notice the shift in weight as you prepare to lift the other foot. Notice the intention to lift. Notice the lifting. Notice the intention to move the foot forward. Notice the foot moving forward. Notice the intention to set the foot down. Notice the sensations in the process of setting the foot down. Notice the intention to shift the weight to be able to lift the other foot. Notice shifting the weight. And so on.

Many people struggle with walking meditation, especially in the beginning. We can find it difficult to slow down our walking and may find ourselves unbalancing at times. If so, simply notice the unbalancing, the bodies’ ability to correct, and what happens in the body with the unbalancing.

Some might find walking meditation very boring. We might find ourselves gazing around, looking at what is around us. Or we might get bored and start stories about how we are experiencing this walking meditation (This is boring. Why are we doing this. I can’t see any real purpose to walking meditation. I’d much rather be sitting – or talking to my friends – or checking my phone – or heading for the ice cream shop. etc). The antidote is to soften our gaze down in front. Pick one specific thing to focus on, such as sensations in the soles of the feet, and continue until the mind settles. Repeat at the next distraction.

If we find a walking meditation a bit challenging, we can simply come into standing meditation. Allowing our bodies to settle into simply standing in balance, noticing sensations, noticing our breath. Just standing for a bit. This can help us ground and when we feel settled, we can begin again.

In classical walking meditation, mediators are given the instruction to select a 10 to 15 foot space within which to walk. Walk slowly from one end of the distance, noticing sensations while walking. When you arrive at the end, pause, stand for a moment, turn mindfully, pause, then begin moving again toward the other end. Practice this back and forth in the short space. Maybe alter the speed with which you walk and notice the differences in your body.

One other way we can do walking meditation is in nature. We can slow our walk down and center our awareness on our senses. What are we hearing? What are we seeing? What are we smelling? What are we feeling? Keeping our attention on what senses are receiving keep us quite grounded in the hear and now. When distracted by thoughts, simply return to sensory experience.

Incorporating walking meditation into our usual routine can help with energy movement, functioning to either raise our energy and overcome drowsiness or settling energy and leading us to calm. It helps us learn to be present and mindful in new ways with different experiences. It reminds us that we can practice just being present – no place to go, nothing to do, no one to be.

I invite you to try some or all of these practices. With time and settling into the experiential aspect of walking meditation you may find a new favorite.