Painting by Mantradevi LoCicero

Metta Bhavana Walking Meditation

Walking meditations provide unique benefits that can complement a sitting meditation practice. Walking  naturally activates the energy of the spine, helps one’s energy rise and calms the mind. It can be easier to generate a feeling of upliftment during a walking meditation. While in a sitting meditation it is easier to go deeper into stillness.
   
Here is a metta bhavana or loving-kindness walking meditation that helps the heart’s energy expand and rise.
*    Stand straight with chest puffed out a little.
*    Head is level, and eyes look up at 30 degrees.
*    Smile a little—force one if necessary.
*    Walk in a straight line back and forth at least 200 yards long. Smooth, flat ground is best, where you don't need to look down to secure your footing.
*    On each in breath, inhale deeper than normal, but don’t strain, and feel loving-kindness enter your heart from the world.
*    On the out breath, feel loving-kindness go out from your forehead chakra to the world and silently chant “Buddha.”


Usually the first 10-15 minutes of walking the mind can be distracted and the metta, feeling of loving-kindness, will not rise. During this “warm-up” phase it might be useful to just let your eyes look around at the sights. This can help calm the mind. Then after 10-15 minutes, if you focus on looking up straight ahead, it will help further cultivate the metta.

As with any new practice, it can take a few weeks to start feeling benefits. If you decide to try this, do it daily for 2-4 weeks before deciding whether or not to make it a regular part of your own spiritual life.

A pdf version of this can be downloaded here:
http://www.scribd.com/doc/128764354/Buddhist-Walking-Meditation

This pdf version can be printed out double-sided on one sheet and folded to make an easy handout.
http://www.scribd.com/doc/128764379/Buddhist-Walking-Meditation-Saddle-Stitch


Please share this freely without alteration.