Walking Practice

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

Walking Meditation Guides from Different Meditation Masters:

• Walking Meditation - Luang Por Teean Jittasubho
• Walking Meditation Guide - Buddhadasa Bhikkhu
• Walking Stage Practice - Mahasi Sayadaw Shin Sobhana
• Walking Practice - Luang Phu Mun
• Walking Meditation - Phra Acariya Thoon Khippapanno