13 Masters on Mindful Walking
Take a stroll through 13 pages of walking meditation with Buddhist masters.
A contemporary Thai teacher on cultivating mindfulness through walking:
Work with the walking meditation every day. To begin, clasp the hands in front of you, maintaining a very slight tension that compels the mind to be attentive. Walk at a normal pace from one end of the path to the other, knowing yourself all the way. Stop and return. If the mind wanders, stand still and bring it back. If the mind still wanders, fix attention on the breath. Keep coming back. Mindfulness thus developed is useful at all times.
Change positions when physically tired, but not as soon as you feel an impulse to change. First, know why you want to change - is it physical fatigue, mental restlessness, or laziness? Notice the sufferings of the body. Learn to watch openly and carefully. Effort in practice is a matter of the mind, not the body. It means constantly being aware of what goes on in the mind without following like and dislike as they arise. Sitting or walking all night is not in itself energetic effort if one is not aware in this way.
As you walk from one predetermined point to another, fix the eyes about two yards in front of you and fix the attention on the actual feeling of the body, or repeat the mantra “Buddho.” Do not fear things that arise in the mind; question them, know them. The truth is more than thought and feelings, so do not believe and get caught by them. See the whole process arising and ceasing. This understanding gives rise to wisdom.
When consciousness arises, we should have awareness of it at the same time, like a light bulb and its light. If you are not alert, the hindrances will catch hold of the mind - only concentration can cut through them. Just as the presence of a thief prevents negligence with our possessions, so the reminder of the hindrances should prevent negligence in our concentration.
From A Still Forest Pool: The Insight Meditation of Achaan Chah, compiled and edited by Jack Kornfield and Paul Breiter, reprinted with permission from Theosophical Publishing House.