The Still Point
Center For Zen Practice
WALKING MEDITATION - REDISCOVERED
I have practiced walking meditation for years, but it wasn’t until I attended a recent sesshin retreat at the Zen Monastery Peace Center, that I realized its power to strengthen awareness practice. It is truly an expression of practice in motion.
All of the normal walking we do is actually a process of leaning forward, falling, and then catching ourselves. Our weight is out ahead of us and we have to continually regain control so that our body does not get ahead of our legs. Our conditioned mind works in the same manner. It pushes us to lean forward into life -- to leave the present moment in order to anticipate and orchestrate the future, then struggle to regain our balance. The choices we make often do not come from a place of balance and clarity, but from the need to do something so that we can stop that feeling of uncontrolled falling forward into life. Walking meditation allows us to practice coming fully into this moment and this place before we lift our foot to take the next step.
Shift your weight completely to one leg and step out so that your heel is level with the toes of the foot holding your weight. Then begin gradually shifting your weight to the front foot while rolling the back foot slowly up off the floor (for me a slow count of 5 is helpful). The knee of the back leg bends forward of the supporting leg. Don’t try to lean forward but stay aligned with the foot that is receiving your weight. When the back foot is completely empty, move it forward in a balanced and even way. It sets down empty and the process is repeated.
This requires our full attention: to the sensation in the feet, to the pace and fluid nature of the movement, and to an awareness of right where we are at this moment. It may also require training the muscles in our feet, ankles and legs to move in a new way. It can feel awkward at first, and even be a little uncomfortable, but then that is true of many things we encounter in life.
I invite you to add walking meditation to your daily rhythm. You can do it indoors or out. Ten paces back and forth in your living room might be perfect. Or you might find a secluded place in the park. Also, join us here at The Still Point on Sunday evening at 5:00 or Tuesday evening at 6:30, when we do walking meditation between two blocks of sitting meditation. I think you will discover a new understanding of the clarity and calm that emerge when we are not falling forward into life.