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SEVEN STEPS OF WALKING MEDITATION


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1. Mindful, slow walking

"Just walking" -- Lifting-placing-putting, one step at a time, in

slow motion, with total attention-mindfulness.

2. Walking with eyes closed -- forward and back.

3. Walking a line, a labyrinth, atop a wall, or at water's edge, with

total attention to each step of feet.

4. "Walking with breath" -- synchronizing each step with each breath

(one breath, one step).

5. "Walking with mantra or prayer" -- synchronizing each step with your

mantra or prayer, or with each syllable of it. For example, use the

American Buddhist mantra "Here/Now": say "Here" with one step, and

say "Now" with the other.

6. Standing Meditation -- to begin and end the walking period.

7. Bowing -- bow to complete the walking meditation.

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