Meditation 106: Walking Meditation on Body

Reference: A Scientific Approach to Meditation

So far you have been meditating in a sitting position. This meditation exercise is done while walking. Make sure you are walking in a pleasant and safe place while doing this exercise.

In this walking meditation, one allows stresses in the body to unwind, so the body regains its relaxed and natural form.

Meditation Exercise 6:

Unwinding stresses in the body

Purpose:

To train the student to BE there and let the body unwind. The idea is to get the student to BE there while walking and not do anything else but BE there.

Pre-requisites:

Complete the exercises up to Meditation 105: Suppressed Memories

Study Walking Meditation

Instructions:

Find a safe and quiet pleasant environment, such as, in a farm, park or a garden where you may spend half an hour. Start walking leisurely.  Become aware of your natural breathing. Gradually become aware of your body from head to toe. Notice how the various parts of the body are moving without interfering with their motion. Notice how other parts of the body are being carried along. Experience the body walking, stopping, turning, bending, stretching, etc. Get the feel of the clothes on the body.

Start feeling the sensations present in the various parts of the body. Experience them fully one by one. Let any stresses unwind as they may. Do the same with any aches and pains present. Do not force anything. Let it all happen naturally. You let the stresses in the body unwind on their own, so the body starts to become increasingly relaxed.

All this while, you use your breathing as the stabilizing factor. In other words, whenever your attention strays you bring it back to your breathing and start experiencing the body again. Perceive the sensations, aches and pains in the body just as they are without interfering.

Continue this exercise for at least 20 minute. Let any stress in the process of unwinding complete its cycle.

You may repeat this exercise as often as you wish.

End of Exercise:

When a significant stress in the body has been released, accompanied by relief, then this exercise is passed.

NOTE: At any point you may return to a previous exercise if you feel that you need to complete it.

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