Walking Meditation Lecture Notes

Introduction to Meditation

• Traditional view: sitting, crossed legs, eyes closed
• Meditation can be done in various positions:
  • Sitting
  • Standing
  • Lying down
  • Walking

Focus of Today’s Lecture

• Learn how to do walking meditation properly

Walking Meditation Track

• Monks have a specially designed track (30 to 40 ft long)
• Designed for mindful practice
• In P language: "CH"
• In Sinhala language: "Sak Malu"

Types of Walking Meditation

1. Meditating While Walking

   • Engage in other types of meditation (e.g. Loving Kindness Meditation) without focusing on walking process

2. Mindful Walking

   • Focus on each step as the object of meditation
   • Each step consists of three phases:
     • Lifting
     • Moving
     • Touching
   • Be mindful during each phase

Steps for Mindful Walking Meditation

1. Approach the Meditation Track

   • Stand still; do not rush
   • Take time to feel the standing posture
   • Helps calm the busy mind

2. Make an Affirmation

   • Decide to walk mindfully from one point to another
   • Prepare your mind for the meditation

3. Begin Walking Mindfully

   • Choose either left or right foot to start
   • Be aware of:
     • Lifting the foot
     • Moving the foot
     • Touching the ground
   • Example: "Lift, Move, Touch"

4. Turning Around

   • Turn 90° with foot placement
   • Repeat the walking process back and forth

Dealing with Distractions

• Distraction is a natural part of meditation
• Be kind to your mind
• View yourself as a beginner; avoid high expectations
• Celebrate small successes, like being mindful of just one step

Key Points to Remember

• Eyes Open: Look at least 6 ft forward
• Speed of Walking:
  • Avoid walking too slowly to prevent falling
  • Find a comfortable speed to maintain mindfulness
  • Avoid walking too quickly

Conclusion

• Incorporate walking meditation into daily practice
• Develop mindfulness and concentration
• Strong concentration developed through walking meditation lasts long
• Enjoy the practice and benefits of mindfulness

End Note

• "Nam budhaya"