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Walking meditation can be explained as another process of mindfulness.
This technique is inspired by many practitioners; it can be easily
practiced and enjoyed, walking while doing relaxation. In time one
can use this meditation anywhere, in any situation where one meets
time and space in the classroom, at the office, in a park and anywhere
in the house. This technique helps develop a greater strength of
awareness, as well as suppleness of mind. The object of awareness
is the action of slow walking at the beginning. "Total attention
is placed in the action of the feet as they move and connect with
the ground, harmonizing the action of walking step by step with
the breath" (Levete, 2001, p.22). The practitioner begins the
walking practice by standing on the spot, and should maintain an
erect body with heels together. While standing, pay attention to
standing; acknowledge the standing and move the walking foot.
Acknowledge the lifting of the right foot and move the foot forward
with full attention on the heel. Lower the foot and place it on
the ground with total awareness of placing. The walking practice
consists of three aspects: 'Lifting', 'moving' and 'placing'. Acknowledge
each aspect of walking mindfully, focusing on the movements of the
walking process until reaching the end of the allotted walking path.
The practitioner should stop with both feet together in the standing
position with acknowledgement of 'standing'. When one turns around
by rotating on the heel, acknowledge each aspect of the turning
motion: the turning of the heel of one foot and the lifting and
placing down on the ground of the other foot. Focus on the standing
posture and begin to walk back. The walking practice is more beneficial
if one follows as slowly and as mindfully as possible. When feelings,
thoughts and sounds arise, acknowledge them and repeat mentally
'thinking, thinking, thinking...'. After a few moments, bring the
attention to the walking practice.
Dhammananda (1987) expresses that the practitioner should not resist
the disturbances, because then one will be concentrating on the
resistance and lose the mindfulness on walking.
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