Tecnlogia De La Informacion

* What is walking meditation?
* Why walking meditation?
* How to do walking meditation
* The “stages” of walking meditation
* Learning the practice a little at a time
* Making the practice your own
* Walking meditation and the practice of lovingkindness
* In beauty may I walk…
* A video introduction to walking meditation
Bodhipaksa
How to do walkingmeditation
I believe that the best way to learn this practice is to be led through it. In one way this practice is simpler than any of the others we teach on Wildmind: one simply takes one’s awareness through one’s experience while walking. But in other ways it’s more complex — simply because there is a lot you can be aware of while doing walking meditation.
So it’s easiest to be talked through thepractice. I’ve prepared an audio CD that will guide you through the practice, in a guided meditation lasting just under 20 minutes.
You can also try walking meditation on your own. To give you an idea of what this practice involves, you might want to read this transcript, which represents the kind of thing I generally say when leading walking meditation. There is a CD available which contains aguided session of walking meditation, as well as other meditation practices.

Walking: The Ultimate Exercise for Optimum Health is available on our online store.

Standing
So, to begin this period of walking meditation, first of all let’s simply stand. Just stand on the spot, being aware of your weight being transferred through the soles of your feet into the earth. Being aware of all of thesubtle movements that go on in order to keep us balanced and upright. Very often we take this for granted, our ability to be able to stand upright. But actually, it took us a couple of years to learn how to do this. So be aware of the constant adjustments that you’re making in order to maintain your balance.
Walking
And then you can begin to walk at a fairly slow but normal walking pace, and in anormal manner. We’re not going to be changing the way that we walk; we’re simply going to be aware of it.
Awareness of your body
So first of all, keep in attention in the soles of your feet, being aware of the alternating patterns of contact and release; being aware of your foot as the heel first makes contact, as your foot rolls forward onto the ball, and then lifts and travels through theair. Be aware of all the different sensations in your feet, not just a contact in the soles of your feet but the contact between the toes, the feeling of the inside of your shoes, the fabric of your socks, and let your feet be as relaxed as you can. Become aware of your ankles. Notice the

}qualities of the sensations in those joints – as your foot is on the ground, as your foot travels throughthe air.
And let your ankle joints be relaxed – make sure you’re not holding on in any way. You can become aware of your lower legs – your shins, your calves. You can be aware of the contact with your clothing: be aware of the temperature on your skin; you can be aware of the muscles. And notice what the calf muscles are doing as you’re walking. You might even want to exaggerate for a few stepswhat the calf muscles are doing – just so that you can connect with that – and then let your walking go back to a normal relaxed rhythm. Encourage your calf muscles to be relaxed.
And then become aware of your knees- noticing the qualities of the sensations in your knee joints. Then expand your awareness into your thighs. Being aware of the skin, again the contact with your clothing, thetemperature. Being aware of the muscles, and noticing what the muscles on the fronts of the thighs, and the muscles on the backs of the thighs are doing. And once more you might want for a few paces just to exaggerate what those muscles are doing – exaggerate the action of those muscles. And then letting your walk go back to a normal rhythm.
Becoming aware of your hips – the muscles around your hip joints...