How to Do Walking Meditation: Early Buddhist Practice

How do we practice walking meditation? There isn't a lot of evidence, but we'll look at an early sutta that gives some indications. I'll then illustrate some key aspects of the practice, and why we might want to include it in our repertoire!
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[@DougsDharma]

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[@fuglsnef]

I recently switched from breathing to walking practice in the mornings and it's been great. I find i can focus more easily and i don't feel as sleepy.

[@DougsDharma]

Yes thanks fuglsnef, indeed walking is better at keeping us awake! 😄

[@grndragon7777777]

I do an awareness meditation when walking. I listen to my breath, sounds of my footsteps, the birds chirping and the soung and feeling of the wind.

[@DougsDharma]

Very mindful! 🙏

[@maureenlaneski2802]

Your awareness meditation sounds lovely. I've done that every once in a while when the birds are loud and the house is quiet.

[@jupiterinaries6150]

I do walking meditation daily and the hardest part to master was the smooth turning. My mediation teacher turns so gracefully. When I would try to turn like he did I'd often lose my balance lol.

[@DougsDharma]

Ha! I wouldn't worry about it too much. Getting the turn "right" is fun but it's not really the point. 🙂

[@Madam_Vader_Reads]

As always, thank you. I have been thinking about this very topic. I appreciate all of your hard work.

[@DougsDharma]

You're very welcome MV!

[@danielmessier9845]

You do good work, Doug. Thank you for your videos.

[@DougsDharma]

You're very welcome Daniel, thanks for the comment!

[@elmundoenunmomento3262]

This is hands down one of the best channels on Buddhism concepts on KZbin

[@DougsDharma]

Thanks, very kind of you! 🙏😊

[@chriskaplan6109]

Agreed!

[@westsidesmitty1]

No one less than the Buddha practiced walking meditation. Huge varieties of styles, even in a given tradition (I've seen some walk backwards- perhaps because their minds were wandering a bit too much!). Others come to a stop, when their mind is caught walking. Obviously, it is great to stretch the legs. Never been able to get an answer on why Mr. Goenka did not use walking meditation (and this makes his vipassana ''boot camp'' all the more physically demanding). The pedigree of walking meditation is impeccable, so perhaps he had pedagogical reasons. But I have never been able to hear them stated. My own experience with walking med. is that done as a prelude to sitting meditation- it really primes the mind for a serious session. I get my best sitting med. sessions after a half hour of ''walk meditation'', (as we say at the Wat!). I go into Jain mode and strive not to walk on all the little critters. Another HUGE benefit is that it gradually prepares one to take mindfulness ''off the cushion'' and seamlessly into daily life. It is a wider focus and (except for increasing the cadence) can be done in Wal Mart or anywhere else. It can hugely expand the number of hours spent in legitimate satti . It is also been frequently remarked that the mindfulness from walking meditation, ''lasts longer'', when the session is over. At the Wat, we chant for 30 min. sit for 30, walk for 30, and then do a final sitting session before the Dhamma talk. It is also a great communal experience. To walk meditation with a large group is an experience very different than doing sitting meditation. Speed is probably the biggest variable. At Wal Mart etc. I maintain a regular speed! At the far end of the possibilities, I divide the walking into six disparate motions, as part of my ''labeling'' phase. I actually had to hold on to the wall with one hand to get the slow speed/high balance, max. control routine down! Ankle strength, helps! I maintain mindfulness when doing walking meditation, by keeping always at the ready to leap in and catch any of the elderly folks that might misstep. They all want to go slow, and this makes balance even more of an issue! At some point, I will stop the mental commentary altogether. I can only imagine (while not particularly caring ) what observers think of our group when we go into the ''zombie walk''. I like to throw in some ''metta'' whenever I pass one of my fellows. GREAT video. Thank you P.S. Just finished Gethin's The Foundations of Buddhism. As a follow up to Rahula, it was just the right depth. I liked Gombrich's What the Buddha Thought, but it would have been better left to after I get some more grounding. So many books, out there, on basic Buddhism (and with too broad a purview) while someone like Conze still seems intimidating. Hard to find mid level Buddhism books (as philosophy, and with emphasis on the Pali cannon). I see (in the background) you have the full load of Bhikku Bodi (and in hardback, no less). I've read his ''Words of the Buddha''. I'm in no way ready for Abidhamma, but I think I'll check out some of the commentaries, even as I dive into the Suttas. The two books by Buddhadhassa, I've read are priceless, as are your videos. They are a regular part of my study. Thank you

[@DougsDharma]

Thanks Smitty as always! I'll be coming out with a video very soon about some of the benefits of walking meditation, and you've touched on a few of them here already. As to the books, you're right about Gethin and Gombrich. Mid-level books are tough because I suspect there is very little market for them. Abhidhamma ... well I've been intending to do a video on it, and maybe someday even a course. We'll see. 🙏

[@westsidesmitty1]

@@DougsDharma I'll be happily anticipating your forthcoming projects. A video on Abidhamma would be fantastic. I already feel that your back catalog is inexhaustible and provides yet another medium- there are times when I am just tired of reading and, of course, the Wat has been closed since last March. I have a 2 ' stack of books that I read in the meanwhile, but You Tube is just an inexhaustible gift of instruction and documentaries! Metta!

[@LouisPhung999]

It was Thich Nhat Hanh that introduced me to walking meditation. It’s very calming when I walk around my neighborhood and local park. I highly recommend walking meditation to everyone.

[@DougsDharma]

Yes that's right Luis, thanks!

[@jeffbloke2157]

I also came to it from a half remembered discussion by TNH. i also walk around my neighborhood and park, getting exercise at the same time, focusing on the experience of the walking, the breath, the movements of the body, and trying to detach from the importance of what i see except as it pertains to safety.

[@leuchtendebirke]

Among other things, what I really value about the Mahasi tradition is their attention on being mindful of intention (cetana). This can fairly easily be observed while doing walking meditation. Without the intention to lift the foot, the foot will not lift and so on. And then be deepened in sitting meditation and applied to dependent origination. The intention is the mind and the foot is the body. Walking meditation is a really good start to get into the initiall insight knowledges.

[@DougsDharma]

That's a great point pamokkha, intention is more clearly seen in walking. Though it is to an extent automatic, it's less so than breathing.

[@xiaomaozen]

Thanks for the video, Doug! 🙏 Walking meditation is an important part of my daily practice. But I also practice it on my way to the supermarket or when "wandering around" in the forest. Of course, I have to keep an eye on other things then, too. Cars or wild boars for example! 😬😂 Hence attention can't be as exclusive as in formal walking meditation under protected circumstances. But it's possible to practice in an informal way nonetheless...

[@DougsDharma]

That's right xiao mao! I think informal practice is going to be the largest part of our practice. Although it's less "intense" and focused it has its own benefits. And watch out for wild boars, wow. We have bears around here but not often ...!

[@manderson7341]

One of the things I learned in the temple, was a simple way monks are supposed to walk while in the temple. There are 8 steps of slowly brining each foot from the ground. Sounds silly but it helps you to only focus on walking

[@DougsDharma]

Yes, I'm sure that's a great way to focus your mind on the practice. Thanks Michael.

[@M00Nature]

Very helpful suggestions! Thank you for doing this video.

[@DougsDharma]

You're very welcome Martha, thanks for the comment!

[@MohyDev]

Thank you Doug, that's a good way of putting it!

[@DougsDharma]

You're very welcome Ahmed, glad you found it useful!

[@xixv2655]

It's called "dern jong klom" in thailand. I used to practice with monk since I was young.

[@DougsDharma]

Oh great to hear XI XV, thanks!

[@wymandyer6261]

nice work Doug

[@DougsDharma]

Thanks for the visit!

[@Just_Jerileigh]

Nice info thanks!! 🙌🙌

[@DougsDharma]

Glad it was helpful!

[@chriskaplan6109]

A simple but powerful practice. Thank you for explaining the details of this type of meditation.

[@DougsDharma]

Glad it was helpful, Chris.

[@germansozzi2187]

Thanks once again for your video. :)

[@DougsDharma]

My pleasure!

[@AnattaAnattata]

Sadhu! Sadhu! Sadhu! 🙏🙏🙏

[@DougsDharma]

🙏😊

[@danman202]

Seeing the master walking to and fro, the student enquired of him. What is to be gained walking to and fro, when you profess that we ought to still ourselves. First you tell me, sitting have you attained stillness? No, not yet confessed the student. Come, walk with me replied the master. Beaming ,the student joined his master in pacing. Stillness is not a matter of walking, or sitting, not by control of breath, or body is it obtained. Resist not momentum, originating due to past Sankhara. Forward or backwards matters not when both ways are true. Align with the teaching and allow that same motion to propel you. :) nice videos you have out, May you have every good blessing! By the power of all the Buddhas may you always be well !!!!

[@DougsDharma]

Excellent Daniel, thanks for your great comment and be well! 😀🙏

[@santiagokaderian544]

The kin hin help me with tango, =) . Thank you very much for the update of the dharma...I leave zen practice years ago and I want to return, not to that specific practice, but to something akin.

[@DougsDharma]

My pleasure Santiago!

[@be1tube]

In a different variation of the turn, which elides the standing portion of walking meditation, I've been doing a single-step 180-degree turn at the end of my lane similar to a military about-face except done on my toes. When I've placed the front foot for my last step, I put the weight on the toes of both feet, pull my feet together (not letting them slide, but only pivot), and use the hips to force a rotation. Another interesting variation is to use a treadmill. This variant eliminates turns and standing altogether.

[@DougsDharma]

Interesting ideas! Yes, I've seen people do the turn you're suggesting, at least in the military. I think it would take me some practice!

[@ranjitwijesinha1342]

Ranjit Wijesinha Melbourne Australia. Thich Nhat Hanh and Nguyen Anh-Huong have a book- Easy steps to mindfulness Walking Meditation. They write that before learning walking meditation we learn how to breathe mindfully. A practice I do every other morning.

[@DougsDharma]

Glad to hear Ranjit, thanks for the suggestion. Yes I do enjoy reading Thich Nhat Hanh's writings, though it's been awhile since I last did so.

[@jean-michellaurora1854]

MERCI

[@DougsDharma]

🙏🙂

[@theylhompst]

That line from Theragatha regarding walking up and down the path reminded me of Richard Feynman's autobiography. He told a story from his childhood about how he used to make some money fixing up people's electronics... with the power of his mind! (he grew up during the great depression so people didn't really have the money to afford a repair man) When a man asked him to come over and fix his radio, the adolescent Feynman apparently looked at the radio, walked back and forth for almost 10 minutes thinking in his head how to fix it, and then went back with a screwdriver and fixed the radio. This description isn't the full story, but it's a synopsis. Feynman isn't the only scientist I've heard recount how walking seems to help in thinking and problem solving. Strange, not strange? Perhaps walking meditation is a lot deeper than we might know, but that could be wishful thinking. I'd love to hear what you think Doug. And terrific video by the way.

[@DougsDharma]

Thanks Duke, interesting story! I love reading about Feynman, he was an amazing guy. Not sure about how walking fits into it all, it may be a way to dissipate nervous energy while we're pondering some difficult problem. If so, that's somewhat different from the point of walking meditation, though they are both skillful pastimes.

[@martin-raison-music-composer]

I bought a threadmill to do walking meditation at home to have breaks from working. Not sure if it's the traditionnal way haha but I'm loving it

[@DougsDharma]

Great idea, why not? It’s good exercise too!

[@martin-raison-music-composer]

​@@DougsDharma I found that it makes walking meditation much more easier than walking in the city! I don't get the weird looks from the passer-by haha

[@alexiscampero8515]

Cool video, in Theravada tradition they suggest to do the meditation without any shoes 👟 o socks 🧦

[@DougsDharma]

Interesting! Yes, it was a bit chilly outside or I might have done it barefoot. 🙂

[@TKevinBlanc]

I run almost every day for 20 minutes or so. I can focus on my breath, or the rhythm of my stride, but what I find is best (for me) is to look as widely and deeply at everything going on or going by - I try to look at the depth dimension particularly - trees shifting by each other, morning stars moving through the branches of the trees, etc. Thoughts can flow by without interrupting my focus so much. I'm no expert and I'm not saying this well. Maybe I'm doing it exactly wrong.

[@DougsDharma]

Neat, yes this is a lot like my first taste of meditation, doing jogging meditation. I'm not sure how "traditional" it is, but I don't see why it might not also be a good addition to practice. Thanks Kevin!

[@Neoplasie1900]

I just realized I have been doing walking meditations years before o became interested in Buddhism. Whenever I had to wait at a train station I would walk next to the rails up and down, sometimes for an hour on end. :D But little joking aside, I actually have a question about walking meditation. What does one do with the eye faculty? Does one close their eyes or just try not to focus on seeing? I never truly tried walking but it sounds like an interesting practice to do once in a while.

[@DougsDharma]

Yes I should have said: the eyes are supposed to be lowered, a soft gaze at the ground in front of you, maybe a few feet or a meter or two ahead.

[@_g_r_u_m_p]

I recently incorporated walking into my practice and also highly recommend it. Thanks for the instruction, most instructions on walking meditation are super basic. Your shoes look super comfy lol, what are they?

[@DougsDharma]

Great to hear! As to the shoes, those are some felt slippers I have, they're OK on the stone but I wouldn't want to walk with them on grass. 😄

[@gunnarvonhaden9139]

I could be wrong, but they look like Glerups slippers to me, if you're looking for that specific pair.

[@manrewilding6387]

For an elegance in the turn, maybe look at some Tai Chi Chuan methods of stepping in 90/180 degrees

[@DougsDharma]

Interesting, I'm not familiar with that. Though TBH the point of walking meditation isn't to achieve elegance so much as it is to achieve mindfulness. (Though the two may go together, they also may not). 🙂

[@Valkanry]

This will be great for balancing sitting too much and wanting to move around :)

[@DougsDharma]

Yes that's right Nicole! Some of us are fidgety, and this may be a better practice!

[@tedbonnot8910]

is it possible to do a sort of walking meditation while maintaining a pace that is quick enough for cardio exercise? i would love to incorporate something like that into my regular walks at the park

[@DougsDharma]

Well any walking you do is good for cardio, but I think walking meditation can be integrated even into jogging and running. We simply want to remain mindful of what we are doing, following the breath or the pace of the movements involved.

[@Moro-Goro-300]

Random question But where can I buy the pants from the thumbnail?

[@DougsDharma]

Ha! Good question, I have no clue! Though the Zen Mountain Monastery has some nice meditation pants: monasterystore.org/collections/meditation-clothing/products/thai-fisherperson-pants

[@SuperBjanka]

wow. I prefer waking in nature.

[@DougsDharma]

Walking in nature is wonderful! But some of it may not be meditative in quite the way walking meditation is. We may be drawn away by the pleasant sights and sounds around us, and no wonder because nature is often so beautiful.

[@SuperBjanka]

@@DougsDharma Yes, but is that not to be in the presets, and in contact with the flow of nature. But I also see how this is a problem, if its not the purpose of the meditation.

[@banhatnguyen1282]

Thank you so much for the information. Can you please make a video about early buddhism's view on sex? I have been thinking about the role sex takes in our life, and very curious about how the Buddha thought about them, the reason why he advised his followers to choose to stay single rather than marry and have kids.

[@DougsDharma]

Well it's really quite simple: sex produces attachment. It's a form of extreme sense pleasure with another person. So while it's not at all unethical so long as we do it consensually and so on, it's potentially problematic in producing dukkha.

[@banhatnguyen1282]

@@DougsDharma okay thank you so much

[@sleepy314]

I bring Aikido steps and turns into my morning walking meditation. Or, I bring meditation into my morning Aikido ....

[@DougsDharma]

That sounds great sleepy314. Thanks!

[@americansensei]

Try walking first and sit equal amount of time.. your welcome. 🤗

[@DougsDharma]

Yes that's sometimes how it's done in longer sits or retreats. Thanks americansensei!