[audio:MM-Walking-Meditation.mp3]

Introduction and Guidelines- In this meditation,we walk simply to enjoy walking. Walking without arriving is the technique. We walk for the sake of walking, with no particular aim or destination. By transforming our walking path into a field of meditation, our feet will take every step in full awareness- our breathing will be in full harmony with our steps, and our mind will naturally be at ease. The calm energy will flow through us.

You can practice the walking meditation routinely anytime you walk- just allow enough time for it. Like any other mindful activity, this too brings us peace and joy. There is no way to it- it is the way. Each mindful step should nourish your body and spirit. Every step brings you home to be in the here and the now. We who have two functioning legs must not forget to be grateful as we walk not only for ourselves but for those who cannot walk. We walk for all sentient beings.

The Practice- At first, this exercise may be awkward, and you might feel unbalanced- kind of like a baby taking its first steps. Simply follow your breathing and attend to your steps mindfully, and soon you will find your balance. Some visualize a tiger walking slowly,with her effortless, methodical, and majestic steps.

As you walk, you pay attention to each step you make being aware of the number of steps you make with each breath.Notice each breath and how many steps you take as you breathe in and breathe out. In walking meditation,we match our steps to our breath, and not the other way around.When you breathe in, take two or three steps, depending upon your lung capacity. When you breathe out, also listen to your lungs. Know how many steps your lungs want you to make while breathing out.

Don’t try to control your breathing.Allow your lungs as much time and air as they need, and simply notice how many steps you take as your lungs fill up and how many you take as they empty, being mindful of both your breath and your steps. The link is the counting.

* Always follow the needs of your lungs- observe them deeply.

Your in-breath is usually shorter than your out-breath. So, you might start your practice with two steps for the in-breath and three for the out-breath: 2-3; 2-3; 2-3, etc.Or 3-4; 3-4, etc. Listen to your body, and step as many steps as necessary to match your breathing rhythm- “in” and “out”.As we continue, our breathing naturally becomes slower and more relaxed. Every step should be with ease and enjoyable. Practice light- half-smiling as it will bring calm and contentment to your steps and your breath, as well as help sustain your attention. After practicing for half an hour or an hour, you will find that your breath, your steps, your counting, and your half-smile come together easily.

With time and practice, you will find that the in-breath and the out-breath will become closer in length as you improve lung capacity and blood circulation. In essence, your breathing will have been transformed. So, every day you should walk somewhere without having to arrive anywhere. Find a place- at home,work, your health club or gym, etc.- to do a walking meditation. This path, a walking meditation path can transform your life

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