Walking Meditation

Walking Meditation

Whether we are walking from the office to the parking lot, to the restroom, or simply walking a few steps across the street, we can always practice walking meditation. This means walking with mindfulness, one step at a time, without thinking or planning.

To walk in a relaxed way, you should synchronize your steps with your breath. When you breathe in, you can take two or three steps; when you breathe out, take two or three steps. I often take two steps when I inhale, saying, "In, in," and two steps when I exhale, saying, "Out, out." I say this with my feet, not with my mouth. I focus all my attention on the soles of my feet. My feet “kiss” the earth with all my love. As I breathe out, I take two more steps and say, “Out, out.” My walking rhythm becomes “In, in. Out, out,” and my feet touch the earth with mindfulness. The breathing is natural, and the steps are coordinated with the breath. Do not allow the mind to wander; bring your attention down to the soles of your feet. You will notice that your steps become steadier, more certain. This steadiness will enter your body and your mind. Walk as a free person. You are no longer a slave to plans or worries. Each step you take is a step toward reclaiming your freedom.

I walk because I want to walk, not because anyone is urging or forcing me. I walk as a free person, enjoying each step. I am not in a hurry because I want to truly be present in the here and now, in this moment, touching life with each step, "In, in. Out, out." Walking this way is very pleasant because you can feel the freedom within you. You walk without being pulled by the past, the future, or your plans—you are simply being yourself, the master of your own experience.

After practicing the first line of the gatha, we move on to the next part: "Deep, slow." “Deep, deep. Slow, slow.” When you inhale, silently say “deep, deep”; when you exhale, silently say “slow, slow.” Say this with your feet, not with your mind. Notice how many steps you take while inhaling and how many steps you take while exhaling, according to your lung capacity. Walk in a way that feels comfortable; if walking feels labored, you are not walking correctly. The practice should feel pleasant and healing.

Next is "Strong, light." "Strong, strong, light, light." Do not say this mechanically. When you say "strong, light," you must feel that your body and mind are truly strong and light. When you focus and enjoy each step, you are supporting everyone who practices with you, and in turn, you are supported by the practice of others. If you can take steady, relaxed, strong, and light steps, you are contributing greatly to the quality of life for everyone.

You must be able to let go. Whatever happens, do not let it take away your happiness or peace, because the energy of mindfulness is within you. The Buddha is within you when you smile with mindfulness. The Buddha is within you when you walk with mindfulness. The Buddha is within you when you drink tea with mindfulness. You have the ability to drink tea with mindfulness, walk with mindfulness, breathe with mindfulness. Do not think of the Buddha as an abstract concept. The Buddha is very concrete. The Buddha is the energy of mindfulness, always available to us if we know how to use it.

I know a businesswoman who always practices walking meditation. Instead of rushing, she gives herself enough time to enjoy each step and never thinks about work while walking. She knows how to take care of her body and mind with all her love.

Walking meditation is something that anyone can learn. To know that you are alive, to know that you are walking on the beautiful earth—this is a miracle. Many of us are always rushing, unable to live deeply in the present moment. If we walk only to reach another destination, we sacrifice our steps. We lose touch with life as we walk, and we lose out. Where is Heaven? Heaven is in the present moment. If we know how to practice walking in mindfulness, we can touch Heaven with every step. It is all about practice; countless wonders of life are present there for us.

One day, I was walking in meditation with nuns and monks in Lower Hamlet. We walked on the grass towards the forest. It was spring, and many tiny flowers of all colors bloomed across the green meadow. We walked in mindfulness, so we could enjoy the beauty of life. We walked in silence, joyfully placing each step gently on the earth, connecting with whatever was present. We stopped at the edge of the forest, sat down to listen to the birds singing, and watched the sunlight filtering through the leaves. That day, most of us were monks, both Christian and Buddhist. I turned to a French monk and said, “You know, Heaven is now or never.” I said it in French: “Le paradis est maintenant ou jamais.” He nodded and smiled. Heaven is not an idea. Heaven is real, because life is real, right here, with all its wonders.

If we cannot live in the present moment, we cannot step into the Pure Land or enter Heaven. Just a little practice is enough to stop right now, here and now, and deeply connect with life. When we do this, life becomes better, because we become more grounded, free, and happy. Taking the time to walk like this every day helps transform the body and mind, so we can take better care of ourselves, our families, and our colleagues.