Copyright 2012 Ellis-Jones Enterprises Pty Limited. All Rights Reserved.

1. A SIMPLE FORM OF MINDFULNESS WALKING MEDITATION
By Dr Ian Ellis-Jones
Mindfulness is simply the presence of a calm, alert, steady, open, deliberate, ‘curious’ but
choiceless (that is, accepting, non-judgmental and imperturbable) awareness of, and bare
attention to, the action of the present moment ... one’s body, body functions and sensations, the
content of one’s consciousness (thoughts, feelings, images, memories, etc) and consciousness
itself. Mindfulness is awareness of awareness. Mindfulness is training in self-culture, self-
improvement and self-help.
Although most, if not all, mindfulness instructors and practitioners advocate some individual,
personalised tuition and guidance in the beginning ... for very good (and not self-serving)
reasons ... what follows is a very simple or basic form of mindfulness walking meditation for use
at home, in the office, in the park ... or anywhere for that matter.
Most people don't know how to walk. Sad but true. ‘Walking meditation is an art!’ writes Martine
Batchelor. ‘You are not going anywhere, you are walking just for the sake of walking.’ Walking
meditation helps to foster calmness, relaxation ... and, most importantly, awareness. As with all
mindfulness, the ‘key’ is to be aware as you walk.
Walking meditation is meditation in action, using the natural movement of walking to foster
mindfulness. It is the bare experience of walking. For many, including myself, walking meditation
is the preferred form of mindfulness meditation, and ordinarily should precede a sitting
meditation as it centres the mind.
How does walking meditation differ from ‘normal’ walking? Well, walking meditation is similar to
‘normal’ walking but it is considerably slower, as well as deliberate, intentional and mindful. Now
this is important. Walking meditation is not physical exercise but wakeful presence.
In order to engage in walking meditation, first choose a quiet place … without distractions. It
may be indoors or outdoors. All you need is a short path, which doesn’t have to be a ‘path’ per
se but simply one you ‘create’, so to speak, by walking backwards and forwards ... or, if you
prefer, in a circular fashion. The path should be some 3-10 (preferably around 6) metres in
length, must have a definite ‘start’ and ‘end’, and its surface should be flat and even.
Walking meditation has been described as ‘walking with presence and mindfulness’. It is a
wonderful means to connect mind and body with the here and now, for it keeps one centered in
the present moment. Begin by standing at the beginning of your path. Start with a ‘standing
meditation’ (‘Standing, standing’) for a minute or two. The focus is on your body ... not your
breath ... in a walking meditation. Feel the sensation of your feet ‘pressing’ against the
floor/earth. Does it feel hard or soft? Warm or cold? Feel the whole body standing … and later
slowly and gently turning (‘Turning, turning’) ... with awareness. Focus your attention minutely
and purposefully on each action. Remember, you are not going anywhere ... you are just
walking.
In sitting meditation the focus of attention is the breath. However, in walking meditation the
focus of attention is the moving body. Walk barefooted or with socks only … preferably. Now
begin to walk slowly. Focus on each step. Feel each step as it comes. Be fully present with
each step. Notice every sensation of the walking process. Walk ‘flat-footed’. Place the foot down
flat … heal first … toes later. ‘Left, right, left, right …’ Steps short … about 15- 20 cm apart.

2. Maintain correct posture in the standing position ... Walk mindfully … eyes half-open ... looking
straight ahead (not around). Your pace should ideally be very slow to brisk. Note (and mentally
note or label, at least at the beginning) the lifting of the heal (‘lifting’), the forward movement
(‘pushing’), and the placing of the foot down (‘putting’ or ‘dropping’).
Over time, you can build up to noting all 6 component parts of each step ... concurrent with the
actual experience of the various movements ... ‘raising’, ‘lifting’, ‘pushing’, ‘dropping’, ‘touching’,
and ‘pressing’. Be aware of the contact between your foot and the ground. Allow some 60 per
cent of your ‘tension’ to dissipate through your feet ... with the remaining 40 per cent dissipating
in the non-resistant ‘zone of airspace’ in front of you, into which you are constantly entering.
Feel the airspace in front of you as yours to feel, enter and embrace. Feel its non-resistance,
emptiness and friendliness. Be gentle with yourself. Say to yourself, interiorly, ‘Be well’ ...
sending out loving kindness to others and yourself. Walk through this airspace mindfully but
gracefully, effortlessly and without resistance ... for such is its nature. At the risk of repeating
myself, don't follow your breath or abdominal movements in this type of mindfulness meditation.
Observe the movement of your feet whilst engaged in your walking meditation ... but don’t look
at your feet. Feel each step mindfully as you lift each foot off the floor/ground. Feel the
sensations in each foot, ankle, leg, knee, the hips, the back, the neck, the head, the face, etc.
Look at a place about 2 metres ahead. Don’t gaze about here and there. Maintain good posture
… straight back. Hands by side, in pockets or clasped in front or at rear ... resting easily ...
wherever they’re comfortable. Breathe normally. If background thoughts, etc, arise ... simply
keep focused on noting your steps. Be aware of the movements with your mind as well as the
sensations throughout your body. If you become distracted, and focusing on noting your steps
doesn’t help ... stand for a few moments, and watch your breath ... until the mind calms. Be fully
mindful with an alert, relaxed attention to the present moment. Continue to walk mindfully for 10
to 20 minutes ... or longer.
At end of walk, stand (‘standing, standing’) for a short while, observing your posture and
breathing … mindfully and attentively. After standing mindfully for a few moments, gently return
to your ‘daily life’ ... and don't forget to reflect upon whatever insights you gained into yourself
and others as a result of your walking meditation.
Mindfulness meditation is not about stopping the mind or stopping thoughts. Mindfulness
Meditation is about allowing thoughts to be present but not letting them run you.
One final, most important, matter. Mindfulness meditation needs to be brought into every aspect
of one's daily life. In the words of Lama Yeshe, ‘Whether you are walking, talking, working,
eating ... whatever you do, be conscious of the actions of your body, speech and mind.’
Copyright © 2012 Ellis-Jones Enterprises Pty Limited (ABN 38 088 534 141). All Rights Reserved. The information
contained in this document is for educational purposes only. The information is not medical advice, is not intended to
be a replacement for professional medical advice, and is not to be used to treat or diagnose any medical condition. If
needed, such advice should be obtained from the services of a competent health care professional. No liability is
accepted for any loss or damage that may arise from the use of or reliance on the information contained in this
document.