| Walking meditation can be done in many ways | | | | seconds and again, "I want to walk." Wait four |
| and for many purposes, but I have found this | | | | more seconds and then one more, "I want to |
| technique to be outstanding in relieving stress. It's | | | | walk." The words, "want to" will be higher pitched |
| easy to do, and you should feel a distinct benefit | | | | than either "I" or "walk." |
| from the first fifteen minutes of trying it. | | | | Step 2. Now begin walking, slowly picking up your |
| This technique is particularly effective for those | | | | left foot, moving it forward, and setting it down |
| who have difficulty sitting still in meditation for | | | | while saying, "I am walking." Then your right foot, |
| long periods of time, or want to break up their | | | | and again, "I am walking." Maintain a step about |
| sitting with a little walking meditation. This | | | | every four seconds. The word "am" will be higher |
| technique can be used exclusively, and can be as | | | | pitched than either "I" or "walking." |
| effective as sitting meditation for many | | | | Step 4. Continue this down the path until you are |
| meditators. | | | | about three paces from the end of the path. |
| A path about twenty paces, or about fifty feet | | | | Then with each of the three remaining steps |
| long is ideal. Any length will work however, even | | | | before you reach the end of the path, say, "I |
| walking across a small room. The purpose of this | | | | want to stop." The words, "want to" will be higher |
| meditation is to relax and slow the mind down, so | | | | pitched than either "I" or "stop." |
| follow the instructions as closely as you can. Also, | | | | Step 5. Stop at the end of the path and while you |
| since you will be repeating a mantra of sorts, | | | | are standing still, say, "I am standing." Then wait |
| don't let thoughts interfere with your mantra, or | | | | four seconds and again, "I am standing." Wait four |
| your concentration on walking. Just walk; and pay | | | | more seconds and then one more, "I am |
| no attention to anything else except your mantra | | | | standing." The word "am" will be higher pitched |
| and your walking. | | | | than either "I" or "standing." |
| The walking will be very slow, about four seconds | | | | Step 6. Then after about four seconds, say, "I |
| per step, slowly picking up one foot, moving it | | | | want to turn." Then wait four seconds and again, |
| forward, sitting it down, and then picking up the | | | | "I want to turn." Wait four more seconds and |
| other. You should be aware of when you are | | | | then one more, "I want to turn." The words |
| going to walk, when you are walking, when you | | | | "want to" will be higher pitched than either "I" or |
| intend to stop at the end of the path, when you | | | | "turn." |
| are standing, when you anticipate turning, when | | | | Step 6. Then begin turning while saying, "I am |
| you are actually turning, when you anticipate | | | | turning." Then again slowly, "I am turning." And |
| walking again, and when you are actually walking. | | | | once more as you complete your turn, I am |
| All of these movements are helped by your | | | | turning." The "am" will be higher pitched as before. |
| mantras, which state exactly what you are doing | | | | After you complete your turn, go back to Step 1. |
| at the time. For example, when you are walking, | | | | You will find that if you concentrate on only your |
| with each step you will say audibly, softly, slowly, | | | | walking, and concentrate on the mantras, worries |
| "I am walking." This should be said in a light, almost | | | | and cares will melt away for awhile, usually |
| singing voice where the second word will be higher | | | | enough to give your busy mind a break from all |
| pitched than the other words. That is, the word, | | | | the stress. |
| "am" will be higher pitched than either "I" or | | | | Try to do this as much as you have time for, |
| "walking." It will be almost as if you are singing | | | | either indoors or outdoors. Not only will it relieve |
| your mantra to a child in a very soft, lullaby voice. | | | | stress, but if you can get concentrated enough |
| The mantra and the way you repeat it are | | | | doing this, the mind can actually make a shift in |
| extremely important in relieving your stress. It | | | | consciousness that could change your life for the |
| must be said in kindness to yourself. | | | | better. As always, contact me if you have any |
| Step 1. To begin, while standing at the end of the | | | | questions. |
| path, say, "I want to walk." Then wait four | | | | |