Gautama Buddha introduced walking meditation as one of the tools for physical and mental development. He made his disciples walk mindfully and slowly one behind the other, on a designated path, chanting a mantra with japa mala in their hands.
Walking meditation is part of yoga science; it is a holistic and low impact exercise. Comfortable clothing, proper footwear and inward focus are vital prerequisites. It is a pleasant experience that relieves stiffness from the muscle groups, clears the mind from repetitive thoughts, improves gait,
corrects postural imbalances, cultivates an awareness of your breathing and promotes well being.
Walking meditation is practiced on a designated path, which is smooth and straight and has a beginning and an end. The length of the path must not be more than 20 to 30 yards; however it is the individual’s choice. Walking between the two points creates and sustains awareness, provides a rhythm and a
structure for meditation.
The primary focus is on the process of walking observing how the foot rolls from heel to toe and gets grounded, how the body weight is distributed and transferred from one foot to the other and how the breathing is regulated with the movement. The person is focused
inwards and does not talk to anyone.
Most people talk to their companions while they walk; walking and talking are not healing exercises. It does not calm the restless mind and correct imbalances. Yoga and medical science says that only a calm mind can heal the pain in the body.
Discipline and commitment is required to incorporate walking meditation as a daily routine. It can be perfected with regular asana and pranayama practice, because they improve flexibility, focus, strength and balance.
Asanas that promote walking meditation are Tadasana, Vrkshasana, Adho Mukha Svanasana, Virasana, Sirsasana and Sarvangasana. Pranayama such as Nadi Shodana, Kapalabhatti and Brahmari, develop focus, calm the restless mind and remove tensions from the nerves and muscle groups.
People who practice yoga regularly know to make the right adjustments and enjoy the rhythm and inner harmony while walking. There will be no wear and tear or pain, but ensures lightness and increased energy.
— geetayoga@gmail.com