Brain Matter Upgrade 2
Meditation
Theravada Walking Meditation
In the Theravada Buddhist tradition, walking meditation is an essential part of their training and lifestyle. In Thailand monasteries, many monks will walk for long hours as a way of developing concentrations – sometimes as much as ten or fifteen hours a day!
Of all walking meditations that I found, this is the one with the most elaborate mental aspect of the training.
Zen Walking Meditation (Kinhin)
In Japanese Zen, this is called kinhin. Practitioners walk clockwise around a room, in a very specific posture. It is usually done between sessions of seated meditation practice (zazen).
-
Stand up straight with your back upright but not stiff.
-
Feel your feet touching the ground and let your weight distribute evenly.
-
Curl the thumb of your left hand in and wrap your fingers around it. Place it just above your belly button. Wrap your right hand around it, resting your right thumb in the crevice formed between your left thumb and index finger. This is called shashu (see image above).
-
Keep your eyes cast down about five or six feet in front, un-focused.
-
With each complete breath (exhalation and inhalation), take a small step (the length of your foot), beginning with the right foot.
-
Keep the body and mind walking and breathing in a well-balanced, concentrated way. Keep your focus on your breathing and stepping.
This is the walking meditation with the slowest pace. I once did one hour of kinhin practice (during a night long meditation) and covered only about 150 meters
Thich Nhat Hanh Walking Meditation
The Vietnamese monk Thich Nhat Hanh, which is a notable influence in the modern mindfulness movement and in modern Buddhism, has a simplified approach to walking meditation. Different from other techniques, this one makes use of affirmations in order to produce positive mental states.
-
Walk slowly, with calmness and comfort
-
Be aware of each move, of each step. Keep bringing your attention to the present moment.
-
Mentally repeat one of these verses, as you walk
-
Breathing in “I have arrived”; Breathing out “I am home”
-
Breathing in “In the here”; Breathing out “In the now”
-
Breathing in “I am solid”; Breathing out “I am free”
-
Breathing in “In the ultimate”; Breathing out “I dwell”
-
-
Enjoy every step you take. Kiss the earth with your feet, imprinting gratitude and love as you walk.
You can learn more about his approach and philosophy through a book he co-authored.Are your customers raving about you on social media? Share their great stories to help turn potential customers into loyal ones.