Commit to Sit: Walking

Getting the most from your Walking Meditation

  • Apply the techniques of walking meditation to your routine activities during the day. For example, try bringing your awareness to the movements you make when you open your front door, or the ways you hold your fork when eating.
  • Be especially aware of the added distractions that may arise when you practice with your eyes open (as during walking meditation). Use mental noting to renew your awareness of the movement of your foot and leg.
  • Experiment with pace. Try walking a little faster, then a little slower. This will help you find the pace that best supports awareness. Give yourself permission to change your pace as necessary.
  • Regard walking meditation as a practice in its own right, rather than a break from sitting meditation. Although it can provide physical relief through movement during lengthy sitting sessions, walking meditation is equally effective for practicing awareness. Try to stay continuously mindful as you move from one practice to the next.

Insight Meditation: A Step-by-Step Course on How to Meditate with Sharon Salzberg and Joseph Goldstein, an interactive learning program from Sounds True.

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