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This walking meditation extroverts the mind while allowing senses to become clear and sharp. You may practice this meditation when you are having trouble meditating in a sitting position. Make sure you walk in a pleasant and safe place.

Meditation Exercise:

Walking Meditation on Environment

Purpose:

To extrovert the mind while improving the perception of the environment.

Pre-requisites:

Study Walking Meditation

Instructions:

Find a safe and pleasant environment, such as, a farm, park or a garden where you may spend half an hour. Start walking leisurely.  Become aware of your natural breathing. Start noticing the environment around you. Notice the size, shape and color of the things and their overall visual pattern. Look as far as you can see.

Next focus on the perception of touch. Touch the bench, the swing, the bark of the trees, the leaves of the plants, the flowers, and other surfaces. Feel the different textures, the hot and cold temperatures, and the bulkiness of objects. Experience as much as you can.

Then start putting your attention on the perception of hearing. Notice the quality, tone and loudness of sounds. Do this until your perception of hearing start to become clearer.

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 then start noticing the environment again through the perceptions of sight, touch and hearing.

Continue this exercise for at least 20 minute. At the end of your walk you may go to a coffee or tea place. There you observe the perceptions of taste and smell in addition to the perceptions above.

You may repeat this exercise as often as you wish.

End of Exercise:

When attention is extroverted and the perceptions have become sharper, this exercise may be ended.

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Walking meditation is very helpful when one finds sitting meditation hard to do. It extroverts one’s attention enough so that one can then sit down to meditate. A student may do walking meditation until he feels comfortable enough to do sitting meditation.

Walking meditation is done while walking in an open and pleasant environment, such as, in a farm, park or a garden. One meditates on the body and the physical environment while walking. Like in any meditation, the guiding principle is “being there and seeing things as they are.” Walking meditation may be done on the body or on the physical environment as described below.

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The Body

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

Once you start walking you, simply start observing the body without interfering with it.  Become aware of the natural pattern of your breathing. Notice the disposition of the various parts of the body at different times: in walking, turning, bending, stretching, stopping, etc. Get the feel of the clothes on the body, their weight, temperature, etc.

Do the above for a while and then start putting you attention on different body parts. Feel the sensations, aches or pains present in a body part.  Let the stresses in that body part unwind, so it becomes increasingly relaxed.

Whenever your attention wanders away in this exercise, bring it back to your breathing and start observing the body again.

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The Physical Environment

In walking meditation on the physical environment, one observes the physical environment until the perceptions become clear and sharp.

Once you start walking you, simply start observing the physical environment without interfering with the perceptions.  Use breathing as stabilizing factor, as before. At first you focus on sight. Notice the size, shape and color of the things in the environment and their overall visual pattern. Look as far as you can see.

Next focus on the perception of touch. Touch the bench, the swing, the bark of the trees, the leaves of the plants, the flowers, and other surfaces. Feel the different textures, the hot and cold temperatures, the bulkiness, etc. Experience as thoroughly as you can.

Next focus on the perception of hearing. Notice the quality, tone and loudness of sounds. Do this until your perception of hearing start to become sharper.

At the end of your walk you may go to a coffee or tea place. There you practice the perceptions of taste and smell in addition to the three perceptions above.

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Summary

The whole idea of walking meditation is to extrovert one’s attention. One then perceives the sensations, pains and aches in the body and the things in the environment from an extroverted viewpoint.

This exercise may be done again and again until one’s attention is extroverted and the perceptions of the body and the physical environment become clear and sharp.

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To unwind means “to undo or loosen from a tightly engaged condition:” For a spring loaded toy, it would be loosening the spring from a tightly coiled condition. For a tense mind, it would be loosening it from a tightly suppressed condition.

Most difficulties in life arise when perceptions and memories get suppressed. Such thoughts are then waiting to be released. Relief comes when the mind is allowed to unwind itself.

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Suppression

When too many things are happening at once as in an emergency, and there is impact and pain as in an accident, then there is little time to sort them out. As a result such perceptions get suppressed and become deeply buried memories. One may have some idea of such a memory, but the details are not available to consciousness.

Suppressed memories are waiting for calm moments so they can come up to consciousness, get sorted out, and released.

The stress of daily life, however, does not provide calm enough moments to release deeply buried memories.

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Unwinding

After several sessions of mindfulness meditation the mind begins to settle down and arrive at some calm moments. This provides the mind with opportunity to start unwinding itself. The attention automatically goes to an area of memory that needs to be examined and sorted out.

But that area of memory may have mental pain and confusion associated with it. Under these circumstances one must be cautiously aware of what is unfolding without interfering with it. To become anxious and start digging into the mind for answers is something you must not attempt.

The mind seems to unwind in a certain way to protect itself. It releases suppressed memory slowly so as not to overwhelm awareness with too much pain and confusion. Left to itself, mind will gradually present data that is safe to look at. Any attempt to rush the mind only makes it less responsive and it may get you into deep trouble.

Simply follow the natural flow of attention and closely examine what is unfolding. Do not interfere and try to figure out things beyond what the mind is presenting.

Soon the mental fog shall start to lift and long suppressed material shall come to view followed by realizations. This process may continue even outside the meditation session. Sometimes the mind may take days before all the suppressed data is available to arrive at the answer.

Relief comes from looking patiently and not from searching anxiously.

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Locations & Personalities

You have been using breathing as a stabilizing factor while your mind is settling down (See Settling the Mind Down). This means that as and when attention gets lost during meditation, you bring it back to your breathing and start all over again.

Once the mind has settled down enough the attention goes automatically to a suppressed memory that is available to be sorted out. You use the location or personality that is central to that memory, as your stabilizing factor. If attention gets lost, then you bring it back to the location or personality of that memory, and start all over again.

Use the location or personality central to a memory as your stabilizing factor.

It is possible that the details of the suppressed memory have sorted themselves out and the attention is freed up with a sense of relief. In that case, you may not even care about that memory, or its location and personalities. If the sense of relief is great, you may even end the meditation session, and enjoy the win. Otherwise, you may go back to breathing and simply wait to see what the mind brings up next.

Session after session you let the mind unwind until no more suppressed data is coming up.

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