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The key technique for walking meditation is to be mindful of
walking and aware of the touching of the feet to the ground. Before
starting walking meditation, the practitioner should prepare a
walking path. The walking path should not be shorter than seventeen
steps long. The walking path must be clean and smooth. The direction
of the walking path, when part of practice, is from the east to the
west. Other directions are acceptable if a suitable direction cannot
be found, except avoid the direction from the north to the south and
from the south to the north. Before starting walking meditation, the
practitioner stands at one end and puts the right hand over the left
in front of the body. Having thus composed the body, they should
then stand still and bring awareness and attention to the body. Then
raise one’s hands together (a gesture of respect) and with the eyes
shut reflect for a few minutes on the qualities of the Buddha, the
Dhamma and the Sangha. Then bring the hands down and decide on how
long you are going to walk. Focus the eyes down on the ground/floor
about six feet in front of you or at a suitable distance for each
individual. Don’t look around.
While walking, practitioners mindfully note this arising and passing
away of feelings as the soles of the feet lift off or touch onto the
ground. Keep the full attention on sensations that arise through
walking. Walking quick or slow depends on each practitioner. If the
mind wanders a lot, walking slowly is suitable. Then bring the mind
back to the sensations at the feet and continue walking. While
walking the mind may become calm and tranquil. Stop and stand to
allow the mind to experience this calmness and tranquillity.
Another way to walking meditation is to use a mantra like Buddho. This
technique of practice is like the sitting meditation as mentioned
earlier. The practitioner mentally repeats Buddho with the breath
while walking. Be mindful on the breaths as you repeat the mantra,
Buddho, all the time. This technique will help calm the mind.
However, it is not suitable for beginners because the breath is a
subtle meditation subject. Walking meditation combined with the
breath with the word ‘Buddho’ is fit for one who has attained a
certain degree of stability and calmness beforehand.
Walking Meditation - Luang Phu Mun
Translated: Ven. Thanissaro Bhikkhu
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