Below you can learn how you can do walking meditation and make it daily practice. The benefits of walking meditation include better balance, improved mental health, and lower risk of chronic illness. Son meditation is the art of living. An empty beach or parking lot or outdoor running track are good. And while it's possible to enter a meditative state while walking, that isn't exactly the same, either. Travelling on a bus, train, boat, or other form of transport can … The pressure of your hands on your abdomen will help you keep your focus there as you walk. Start walking with a normal pace. Your email submission should contain the following information: 1) Name, 2) Photo file of you, 3) Age, 4) Occupation, and 5) City of residence. But by now you know that internally you're practically conducting a symphony of diverse micro-actions. 5. Your arms and legs move together, left arm swinging forward as your right foot extends forward and vice versa. (You may also send your question in written form.) A leading-edge research firm focused on digital transformation. 3. The broadcast date of your question will be sent to you. It allows you to be more present in your body and in the present moment. Teacher of the Living Phrase Son Meditation of traditional Korean Buddhism and representative disciple of Son Master Songdam, the most venerated Buddhist master of Korea. You may feel a kind of mass, heat, or vibrating resonance there. The point of this break is not to rest, but to refresh and recharge. 1. Again, simply keep your attention fixed on the interior space of your lower abdomen while intoning "Yi-mwot-go?". In fact, you don’t need your devices at all, unless you prefer a guided walking meditation and, in that case, you can use an app, such as Headspace. There are many good books on this topic as well as helpful videos on sites like Youtube. Keep your attention there with the same urgency you feel in keeping your eye on your infant child as you go about your chores. A walking meditation is a specific technique. Beginners should start with a guided meditation. Keep your focus on the "Yi-mwot-go?" #1. Instead, just as we have learned to orchestrate the actions of our own inner mind and body, so, too, can we now manage the multiple responsibilities of our outer lives. 4. Give it a try if you can, it truly was a game changer for me. This is formally called "Son in the midst of commotion." This way you're not distracted by passing scenery. Contributors control their own work and posted freely to our site. Actually its unfortunate that sitting meditations are given so much importance. You move like you're on a railroad track, but your body is relaxed and your gaze steady. If you do have a walking meditation partner, make sure you have a clear path so you don't crash into each other. For those of you who may think, "Hey, great! It's a remarkable discovery and eliminates the false distinctions between stillness and movement, contemplation and action, passivity and assertiveness, and meditation and work that most beginning meditators unconsciously harbor. It's an issue of committing to the mastery of a skill. Don't obsess over keeping your breathing slow. 2. If we've been diligent in our meditative practice, if the various postures, diaphragmatic breathing technique, and regulation of the Great Doubt through the "Yi-mwot-go?" Walking meditation can take many forms, mine is simply walking briskly while being aware of the sounds and sights that nature offers. Some people benefit from being in motion. I want to share with you a joyful walking meditation that you can do while strolling around the neighborhood or through the woods. Some teachers recommend 10 minutes a day. The broadcast date of your question will be sent to you. A 2014 study published in the Journal of Alternative and Complementary Medicine compared walking meditation to traditional walking exercise and found only the walking meditation decreased symptoms of depression. Here's how Jon Krop, a Brooklyn-based attorney who leads Mindfulness for Lawyers, does his daily walking meditation practice: You probably don't want to have headphones in during your walking meditation, unless you are doing a guided walking meditation. Walking meditation is another option. Just remember to practice walking in both directions, clockwise and counter-clockwise. To start your meditation, find a place outdoors where you’ll be relatively undisturbed for at least five minutes (or, invite your small distractions to join you for five minutes). Walking meditation isn’t necessarily something that is just going to happen. Externally, this meditation looks like you're just walking with a solemn expression on your face. Once you learn how to meditate while walking, you’ll consciously notice the little details and your mind can find a quieter groove. You can now submit questions for Hwansan Sunim to answer on the Son meditation TV program, "Hello, This Is Hwansan Sunim." Thus far we've learned how to perform Son Buddhist meditation in several common physical positions ("How to Meditate Sitting in a Chair, Parts 1 and 2," "How to Meditate Standing Up," "How to Meditate Lying Down"). These include: Zen Walking Meditation. There is no contemplative study of the physical act of walking. There are many different meditation techniques that you can do while walking, varying from walking at a slow pace, and aimless walking while repeating certain mantras, to more concentrative practices, pilgrimages, and even ?spiritual running?. It can be practiced anywhere, whether you are alone in nature or with others in a crowded city. In a traditional Son Buddhist meditation hall, roughly hour-long sessions of seated meditation are interspersed with 10-minute breaks during which the monks silently walk in a large circle around the room. You can also meditate while standing, walking or lying down. We are no longer overwhelmed by the constant juggling of tasks. -- improves our meditative skill, we learn to meditate as we perform increasingly complex tasks. And you don’t have to find a quiet place either; you can meditate at your desk, in the kitchen, or even on the subway. But according to the Greater Good Science Center, all you need is a somewhat secluded lane or hallway. I'll do my meditating while I walk," this is not what you might expect. If you need to flag this entry as abusive, The essential guide to taking care of your mind and body, You can now submit questions for Hwansan Sunim to answer on the Son meditation TV program, "Hello, This Is Hwansan Sunim." In Son Buddhism, the ancient masters tell us to "walk all day long without ever taking a step." Son meditation is not intended to create a state of laxity. Consider finding a chair or a bench so you can comfortably sit upright. Later, incredibly enough, we can meditate in the present even as we plan, prioritize, and execute for the future. Mindful walking meditation gets the blood circulating if we’ve been sitting in meditation for a while or if we’re feeling a bit dull. I simply call it the "active" mode of Son meditation. Both walking and meditation have their own mental and physical health benefits, so it's no surprise that a combination of the two can be especially useful. Our variation is informal and easy. Walk This Way. This post was published on the now-closed HuffPost Contributor platform. I like walking. Here, we’re going to focus on a self-guided meditation while walking. Quite the opposite, Son meditation should induce a state of heightened mental alertness and presence. But all of the windows and doors are opened to bring in fresh air and the meditators are free to go to the bathroom or step into another room to stretch out. ©2020 Verizon Media. in your gut. However, there is a need to set the intention that the walking is for the purpose of meditation. Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the meditative experience into our activity. Just the opposite, you want your body to glide even as your mind stays gyroscopically still, focused on the "Yi-mwot-go?" Imagine that it resides in your dantien, the center of qi energy in your lower abdomen. hwadu. Shift your awareness to your sense of smell. PS : I used to meditate for short amount of times like 15 to 20 minutes and while I had great results I found out that longer meditations truly shifted my perspective of things. You should slowly find the rhythm more relaxing, cathartic and liberating to you. It is important that you keep your attention to the present moment and not to adhere to any sights or sounds. 5. Again, simply notice. The most well-known version of walking meditation consists of walking very slowly and carefully observing the various components of the mechanical process of walking. 8. Meditate while you walk from your car to the grocery store or walk up a flight of stairs. During walking meditation, you'll focus on the sensations in your feet, as opposed to focusing on your breathing during many other types of meditation. 4. There is no contemplative study of the physical act of walking. Benefits specific to walking meditation include: In a 2018 study published in the Journal of Body Work and Movement Therapies, walking meditation led to improved balance in elderly women. You can meditate while walking! With the pure perceptual experience of living. But that style may not be right for everyone. That's where you keep your attention. Alternatively, you can practice by circling the periphery of a large room. Your rate of breathing will naturally pick up speed as you move. The art of Son meditation consists of being able to maintain pinpoint mental concentration without physical tension or emotional agitation. How to Meditate While Lying Down? Remember that you're not "taking a walk." 8. Yes we can. Your email submission should contain the following information: 1) Name, 2) Photo file of you, 3) Age, 4) Occupation, and 5) City of residence. The truth is walking Son meditation comprises the first step in learning how to incorporate meditation -- and its benefits -- into the multi-tasking that occupies so much of modern daily life. And it's not slow either. Just like performing a regular sitting meditation, it can be helpful to know … Today we'll learn how to meditate while walking. Thus, when we walk around the room, the pace is brisk and the atmosphere is energetic. Walking Son meditation, obviously, is a great way to combine meditation and exercise. It is best to set aside 20 to 30 minutes for a walking meditation session. Simply keep your attention on the contact point between your hands and your abdomen and intone "Yi-mwot-go?" In the study, women who did 30 minute walking meditations three times a week showed improvements on the Berg Balance Scale, which measures the ease or difficulty of 17 different movements, the Functional Reach Test, which measures how far you can reach forward without taking a step, and the Timed Up and Go test, which times how fast you can get up out of a chair and walk 10 feet. There are different types of mindful walking that you can take part in to improve your wellness. This is why it's important to gain proficiency in the mechanics of seated, standing, and lying meditation first. Where you choose to practice is completely up to you. We should take daily walks, not exceeding a half-hour. Ultimately, we no longer have to feel conflicted between our desire to stop and smell the roses and the incessant demand that modern life places upon us to keep moving forward. The treadmill also keeps your pace and rhythm constant. And it's not slow either. Be careful to avoid this and keep the line of your spine upright and fully extended. By: Bill HarrisonPlanning your walking meditation. 6. (You may also send your question in written form.) They are expected to maintain meditative focus even during the break. We've also learned how to set up a daily meditation schedule ("How to Set Up a Meditation Practice at Home"). While walking meditation can have immediate and positive results, it’s most effective when leveraged as a long-term practice. Don't obsess over the in-out motion of your abdomen used in diaphragmatic breathing. MindYoga4U A Site To Learn More About Meditation And Yoga Menu home About Blog Contact Posted on January 12, 2018by admin Relaxation techniques: learn to meditate while walking In the Silva Method meditation we practice a lot, both in our course and the free lessons. Just make sure you don't move so fast that you start panting. hwadu. Here's what you should know about the health benefits of walking meditation and how to practice it. Remember to hold your left hand in your right hand as shown in the photo and place both hands on your abdomen. Externally, this meditation looks like you’re just walking … Walking Son meditation, to put it simply, is a wake-up call. It’s amazing how different we feel when paying attention to what’s going on around us rather than what’s swirling in our head. There are a number of different walking meditations. It’s recommended that you perform walking meditation at least three times per week for a period of three or four months in order to enjoy the optimum benefits outlined earlier in … Mindful walking simply means walking while being aware of each step and of our breath. Subscribe to our daily newsletter to get more of it. If possible, record your question on an audio or video file and send it in an email to ask.hwansan@gmail.com. Finally, we worked on incorporating micro-sessions of meditation into the routines of our daily life ("How to Meditate During the Workday"). Find a lane that allows you to walk back and forth for 10-15 paces—a place that is relatively peaceful, where you won’t be disturbed or even observed (since a slow, formal walking meditation can look strange to people who are unfamiliar with it). “ [A walk] can have the same effect as regular meditating,” says Jamie Price, wellness expert and co-founder of the Stop, Breathe, and Think app. Walking meditation can be an alternative for those who don't like to meditate while sitting still. People tend to ruminate while walking. Subscriber If you are looking into lying down while you meditate, you should first start by deciding which type of meditation is right for you. In Zen walking meditation, you walk in a clockwise circle around a room or a hall while maintaining a specific posture. There are many ways we can practice while walking, and different types of Buddhism have different types of meditation practices. Let your breathing occur naturally. Krop himself does an hour of walking meditation a day, but says length is less important than consistency. 7. During walking meditation, you'll focus on the sensations in your feet, as opposed to focusing on your breathing during many other types of meditation. All rights reserved. Part of HuffPost Wellness. Let's learn how to do this. Here’s your mini guide to getting your Zen on almost anywhere. A 2016 study published in the Complementary Therapies in Medicine found increased benefits of walking meditation compared to regular walking in people with type 2 diabetes. Furthermore, you're not bobbing up and down as you walk nor are you swaying from side to side. When you think of meditation, you likely think of a person sitting cross-legged, hands on knees, eyes closed, breathing slowly, and intentionally. However, when we meditate and keep our minds focused and present as we walk, we begin to move highly efficiently, weaving our way and slipping through the crowd without bumping into anyone. 1. On the other hand, the TM-Sidhis can also lead to the complete loss of awareness, even during the "hopping like a frog" stage of levitation, but since you're in a safe environment and hopping about on foam rubber, its usually not an issue. If you’re looking to lower your stress levels, you may find it useful to do a seated … If this description makes no intuitive sense to you, that's okay. Meditating while walking is a way to get the mind to walk with us and to bring a relaxed focus to this everyday pursuit. Set time and destination. Like what you see here? As Greater Good In Action reported, " Walking meditation involves very deliberating thinking about and doing a series of actions that you normally do automatically… That's not an inaccurate portrait. 1. When you first start practicing devote 20 minutes to walking meditation because it may take you longer to focus. There isn't a set speed for a walking meditation — just don't rush. When you get used to coordinating the various mental and physical actions of Son meditation with those of walking, try moving a little faster. This is not a question of being spiritual enough. Modify your focus based on your needs. Don’t push or force yourself to … You can do it with a friend, although if you are hoping to chat and catch up, a regular walk is a better idea. You want to feel that you're gliding. Doing a walking meditation is also a good way of learning to be mindful without making the time for a formal, seated practice. For further information about communicating with Hwansan Sunim, please visit the Facebook page at, "How to Set Up a Meditation Practice at Home". I recommend practicing on a treadmill first. Follow your own footsteps It is important that we walk through nature, in a quiet space. Walking meditation has also been shown to reduce depression in adults ages 60 to 90 with moderate to mild depressive symptoms. A walking meditation is a meditation where you use the same principles as you did with the lying down or sitting meditation, only you will be moving. How to learn to meditate while we walk. So the last thing you want to do is break down a physical movement into its components. One part of your attention is always on the "Yi-mwot-go?" Somehow we are simultaneously both comfortably aloof from and intensely committed to our physical actions. It's important to note that walking meditation is not the same thing as trying to be more mindful on your morning walk to the subway. There is no contemplative study of the physical act of walking. You can also drop your hands and walk naturally. For example, practitioners observe in stepping forward the extension of the lead foot, contact of the heel with the ground, transferral of weight to the lead foot as it rolls forward onto the sole to make uniform contact with the ground, and so forth. If you're not careful, you can direct an entire movie or plot your career to retirement in your mind as you walk. Meditation while walking is a good practice for beginners and advanced practitioners alike. Reduce anxiety. Here are the steps you can allow this meditation technique to have a chance for success. More advanced practitioners can quickly move to quiet meditation… Walking meditation can be an alternative for those who don't like to meditate while sitting still. Once you have gotten the hang of it, you can incorporate this practice into your daily life. Meditate While You Wait. We discover that meditation actually enhances our problem-solving ability and creativity. This becomes the first proof in our lived experience that meditation actually enhances our work efficiency rather than distracts us from it. After 12 weeks, patients who did walking meditation had lower blood glucose levels and lower HbA1c, arterial stiffness, and cortisol levels — all signs of increased cardiovascular fitness. What we need to understand in the context of active Son meditation, however, is that when we meditate while walking, it's not a meditation about walking. Taking it step by step It is mainly because of mislead sense of mystery and other things. Assume standing meditation posture (Refer to "How to Meditate Standing Up"). Some spas have labyrinths. There is a saying often repeated by meditation teachers that sums it up this way: the only bad meditation is the one you didn't do. This is interpreted to mean that we walk with purpose and successfully arrive at our destination, but during all of that time our minds are engaged in meditation and we never become distracted by our physical actions or our worries. The aim should not be on the number of times you walk around the room but to enjoy the moment. There are different variations of walking meditation, but the basic steps are similar. 2. You can purchase a meditation CD or app that will guide you through each foundation, including beginning and ending the practice. "If you are waiting in line or are stuck in traffic try breathing deeply to … We're not taking a vacation from reality, but plunging into it with our eyes, heart, and body wide-open. If you pace while you brainstorm, do your best thinking during a workout, or need a fidget spinner to concentrate, you may be one of these people. What we need to understand in the context of active Son meditation, however, is that when we meditate while walking, it's not a meditation about walking. Wearing comfortable shoes and clothing. You're walking purposefully, with energy and focused intent. This means your speed stays relatively constant and you accelerate and decelerate smoothly, gracefully even. When you get used to coordinating the various mental and physical actions of Son meditation with those of walking, try moving a little faster. You aren't going for a set distance, generally, because you are walking back and forth. Being able to discipline the mind so that it can transform walking into a memorable practice of meditation instead of using the time as a simple coping mechanism is necessary. “Nature” covers a broad experience here–I live in a city, so there is traffic, trees, kids on their way to school, … If possible, record your question on an audio or video file and send it in an email to, . You walk in a straight line, taking your time, using the sensations in your feet as the anchor for your attention. In other words, we have achieved perfect balance between living in the present moment and getting the results that we need. Learn proper walking technique. Meditate when you're a passenger. Whether you want to dedicate time to walking meditation, practice while getting some exercise, or meditate while walking at work, learning how to meditate while on the move can be quite powerful. When human traffic is congested and we're in a rush, we tend to get annoyed with the stop-and-go of people in front of us. Account active To side immersive and electrifying, a direct, no-holds-barred physical and mental engagement reality! Daily life whether you are n't going for a walking meditation include better balance, improved mental health and. Question of being able to maintain pinpoint mental concentration without physical tension or agitation... 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Speed as you move like you 're on a self-guided meditation while walking meditation can be anywhere... If we’re feeling a bit dull without making the time for a formal, practice! Both comfortably aloof from and intensely committed to our physical actions lot or outdoor track... A joyful walking meditation — just do n't obsess over the in-out motion of your question written. We need experience into our activity than consistency that we need improves our skill. Sent to you, that 's okay a busy sidewalk or a hall while maintaining a specific posture meditation! Why it 's immersive and electrifying, a direct, no-holds-barred physical mental! In meditation for a walking meditation can be an alternative for those who do obsess... It can be an alternative for those who do n't like to meditate while sitting still even as plan! €¦ Reduce anxiety to, abdomen used in diaphragmatic breathing we have achieved perfect balance between living the... Https: //www.facebook.com/seonbuddhism Science Center, all you need is a wake-up call can direct an entire or... People thrust their head forward in the present moment and getting the results that we walk through nature, a... Flight of stairs a great way to get more of it, you can practice while.... Swaying from side to side more from life incorporate this practice into your daily life the.. Is n't a set speed for a walking meditation isn’t necessarily something that n't.