Walking Meditation

When walking from the office to the parking lot, or to the restroom, whether crossing a few blocks or just a few steps, we can always practice walking meditation — walking mindfully, step by step, without thinking or calculating.

To walk in true ease, you can coordinate your steps with your breath. As you breathe in, you may take two or three steps; as you breathe out, take two or three steps. I often take two steps while breathing in and say, “In, in.” I speak with my feet, not with my mouth. I place all my attention on the soles of my feet. My feet “kiss” the earth with love. As I breathe out, I take two more steps and say, “Out, out.” My rhythm becomes “In, in. Out, out.” The feet touch the ground in mindfulness. Breathe naturally and synchronize your steps with your breath. Do not let your mind wander — bring your attention down to the soles of your feet. You will notice your steps becoming steadier and more solid. That solidity enters your body and your consciousness. Walk like a free person. You are no longer a slave to projects or worries. Each step is a step toward reclaiming freedom.

I walk because I want to walk, not because someone urges or forces me. I walk as a free person, enjoying every step. I am not in a hurry, because I truly want to be present — here and now — touching life in each step: “In, in. Out, out.” Walking like this is deeply pleasant because we can feel freedom within. Walking without being dragged by the past, the future, or our projects means we are truly ourselves, truly the master.

After practicing the first line of the gatha, we move to the next: “Deep, slow.” “Deep, deep. Slow, slow.” Breathing in, silently say “deep, deep”; breathing out, silently say “slow, slow.” Speak with your feet, not with your head. Notice how many steps you can take with each in-breath and out-breath. Breathe comfortably, according to your lungs’ capacity. If walking feels like hard labor, then you are not practicing correctly. The practice should feel pleasant and healing, transformative.

Next comes: “Solid, light.” “Solid, solid. Light, light.” Do not repeat the words mechanically. When saying “solid, light,” you should truly feel solidity and lightness in body and mind. When you are attentive and enjoy each step, you are supporting everyone else who is practicing, and in return you are supported by their practice. If you can take steady, peaceful, solid, and light steps, you contribute greatly to the quality of life for everyone.

We must have the capacity to let go. Whatever happens should not take away our happiness and peace, because the energy of mindfulness is within us. The Buddha is in us when we smile mindfully. The Buddha is in us when we walk mindfully. The Buddha is in us when we drink tea mindfully. We have the capacity to drink tea mindfully, walk mindfully, breathe mindfully. Do not think that the Buddha is an abstract concept. The Buddha is very concrete. The Buddha is the energy of mindfulness always available within us, if we know how to use it.

I know a businesswoman who always practices walking meditation. Instead of rushing, she gives herself enough time to enjoy each step and does not think about work while walking. She knows how to care for her body and mind with love.

Walking meditation is something all of us can learn. Knowing that we are still alive, knowing that we are walking on this beautiful Earth, is a miracle. Many of us only know how to run, without the capacity to live deeply in the present moment. If we walk only to arrive somewhere else, we sacrifice our steps. We lose life while walking — we operate at a loss. Where is Heaven? Heaven is in the present moment. If we know how to practice mindful walking, we can touch Heaven in each step. It is simply a matter of practice. So many wonders of life are already here for us.

One day, I practiced walking meditation in Lower Hamlet with Catholic sisters and priests. We walked on the grass toward the woods. It was springtime, and countless tiny flowers of many colors were blooming across the green meadow. Because we were walking mindfully, we could fully enjoy that beauty. We walked in silence, joyful with each gentle step touching the earth, in contact with what was present. At the edge of the forest, we sat down to listen to the birds singing and watch the sunlight filtering through the leaves. Most of us that day were monastics — Catholic and Buddhist. I turned to a French priest and said, “You know, Heaven is now or never.” I said it in French: “Le paradis est maintenant ou jamais.” He nodded and smiled. Heaven is not just an idea. Heaven is real, because life is real — right here, with so many wonders.

If we do not have the capacity to live in the present moment, we cannot step into the Pure Land or enter Heaven. With just a little practice, we can stop — here and now — and touch life deeply. Then life becomes more beautiful, because we have more solidity, freedom, and happiness. Taking time each day to walk in this way helps transform body and mind, enabling us to care for ourselves, our family, and our colleagues more and more skillfully.