Clear Heart Sangha - Walking Meditation

Walking Meditation

The Zen Master Lin Chi once said that the miracle is not to walk on water or on burning charcoal, but to walk on the earth. Every step we tread is on the land of reality. With each step we arrive in the here and now, becoming solid and free. We coordinate our steps and breathing as we walk. For example, we may take three steps with each in breath and three or four steps with each out-breath. We can say “In, in, in. Out, out, out” to help us identify the in-breaths and the out-breaths. We keep our breath natural and never force it. Our lungs will tell us how many steps we want to take with each breath.

We are aware of the contact between our feet and the earth. Look around and see how vast life is, the trees, the white clouds, the limitless sky. Listen to the birds. Feel the fresh breeze. Life is all around and we are alive and healthy and capable of walking in peace.

In The Meditation Hall

Sometimes after sitting, we do indoor walking meditation. Every breath in should be accompanied by a step of your left foot and every breath out should be accompanied by a step with your right foot. When you return to your seat/ continue to enjoy your breathing, so that the sitting, standing and walking are all one act of mindfulness.

Everywhere

Whenever you are not standing, sitting or lying down you are moving. You do not need to rush anymore. You have arrived. With every step you can arrive in the present moment, you can step in the Pure Land or in the Kingdom of God. When you are walking from one side of the room to the other or from one building to another, be aware of the contact of your feet with the earth and be aware of your in and out breath. It may help you to discover how many steps you can make comfortably for an in-breath and how many for an out-breath. As you breathe in you say silently
"in", as you breathe out you can say "out". You can practice walking meditation all day long. You can do it anywhere and at any time, therefore it has the capacity to transform your daily life.

(Recommended book: The Long Road Turns to Joy by Thich Nhat Hanh - Parallax Press)