Lesson for mindfulness - part 8:
Battaramulla Sri Sudassanarama
Ven. Dr. Mirisse Dhammika Thero
Walking meditation can be explained as another process of mindfulness. This
technique is inspired by many practitioners; it can be easily practiced and
enjoyed, walking while doing relaxation.
In time one can use this meditation anywhere, in any situation where one meets
time and space-in the classroom, at the office, in a park and anywhere in the
house. This technique helps develop a greater strength of awareness, as well as
suppleness of mind. The object of awareness is the action of slow walking at the
beginning. “Total attention is placed in the action of the feet as they move and
connect with the ground, harmonizing the action of walking step by step with the
breath” (Levete). The practitioner begins the walking practice by standing on
the spot, and should maintain an erect body with heels together. While standing,
pay attention to standing; acknowledge the standing and move the walking foot.
Acknowledge the lifting of the right foot and move the foot forward with full
attention on the heel.
Lower the foot and place it on the ground with total awareness of placing. The
walking practice consists of three aspects: ‘Lifting’, ‘moving’ and ‘placing’.
Acknowledge each aspect of walking mindfully, Focusing on the movements of the
walking process until reaching the end of the allotted walking path.
The practitioner should stop with both feet together in the standing position
with acknowledgement of ‘standing’. When one turns around by rotating on the
heel, acknowledge each aspect of the turning motion: the turning of the heel of
one foot and the lifting and placing down on the ground of the other foot. Focus
on the standing posture and begin to walk back. The walking practice is more
beneficial if one follows as slowly and as mindfully as possible. When feelings,
thoughts and sounds arise, acknowledge them and repeat mentally ‘thinking,
thinking, thinking…..’ . After a few moments, bring the attention to the walking
Dhammananda expresses that the practitioner should not resist the disturbances,
because then one will be concentrating on the resistance and lose the
mindfulness on walking.