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Walking Meditation
While you are walking, your neck and your back should be straight, and your soles should move parallel to the floor, the eyes looking at the ground about 2 metres ahead. Observe the feeling under the sole at each step.
Do not conceptualize in terms of moving the right or left legs, do not conceptualize lifting, moving or touching, but just observe the feeling at the sole (which you keep parallel to the floor at each step) or at the toes. After walking for a while, you will pick up the feeling. As you lift the sole from the floor, be aware of the slightly sticky feeling. Try to be mindful. Do not scatter your awareness around on other things in the environment, but concentrate your awareness on your soles and keep your vision strictly on the path. In this way, you will realise a lot of sensations, in your soles, rising to the legs, knees, trunk, and even to the head. Try to concentrate and observe the feeling which arises in each step.
In walking meditation, observe the feeling while lifting the foot, moving the foot forward and stepping down onto the floor realizing the arising and ceasing of bodily-contact. When the knowledge is deeper and clearer, the meditator can realize mind-contact and other effects.
Many people mistakenly think that sitting is the only way to practise meditation.
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