Walking meditation is a form of meditation in action. We use the experience of walking as our mental focus and experience a state of mindfulness.
We are using the physical, mental and emotional experience of walking as a basis to develop out state of awareness.
One can do it any time of the day. In fact it is most suitable for people living in big cities with hectic life styles.
Regular practice is like “de-fragmenting” our minds and sorting our mind clutter and chaotic thoughts.
Be aware of your standing posture, be aware of your whole body weight being transferred through the soles and two feet to the ground. Remain upright and balanced and feel the subtle movements of the body parts while standing at a spot.
Then begin to walk normally, initially at a slow pace and gradually picking up. Focus your attention on the soles of your feet, as you feel and be aware of the alternate movements of contact and release from the ground foot. Notice the sensations in your joints and fingers.
Let your ankle joints be relaxed and feel your lower legs and shin muscles. Become aware of your knees, your front thighs and back thigh muscles as you walk with a natural rhythm. Be aware of your hips, the muscles around your hip joints.
Feel the lower end of your spine and pelvis. Next keep a notice on your belly, on your solar plexis, your lower chest muscles and let them relax while walking.
Initially, a beginner may require voluntary thought formation to feel the sensations, but as one practices, it becomes a routine. Try moving upward towards upper chest muscles, throat and facial muscles. As you become aware of these feelings, it involuntarily makes you notice the thoughts embedded in your body.
You are trying to balance the experience of your inner self with the outer world. This will initiate a sense of equanimity and stillness in your mind.