Mahasati Walking Meditation
Walking meditation is the second part of Mahasati practice. The awareness you build with the hand movements is carried into walking. The key is knowing that you are walking. Without awareness it is not walking meditation (p. 56).
How to walk
- Back and forth in a straight line. The length depends on you and the space. Walking in circles is not this practice (p. 56).
- Eight to twelve steps is a suitable length for walking and turning. Do not count or note the steps (pp. 56 to 57). Know the turn too.
- You only need to know you are walking. No need to tell left foot from right, and no need to deliberately feel the soles touching the ground (pp. 57 to 58).
- Ignore sounds and stay "just with your own footsteps" (p. 58).
- Eyes open, gaze two or three metres ahead, head not bowed. Do not mind other people moving around, and do not study their faces or clothes (pp. 49 to 50).
Sit, then walk, then sit
The book says to walk when sitting tires you and to sit when walking tires you, without limiting the form, and to be determined to get through boredom (p. 69). When you feel sleepy, switching to walking helps too (pp. 68 to 69).
Benefits the book mentions
The book lists a few: walking tires you less, helps digestion, fewer bodily ailments, fewer dreams and better sleep, and a steadier mind (p. 57). This is the teacher's view, not medical advice and not a promise.
Place and safety
Pick a flat, safe stretch with no one passing through. If you feel unwell, stop; do not push.
For timing, see the tools. Official demonstration videos are on the Taiwan association's video page. The book sets no speed for the steps (not stated in the text); keep it natural.
FAQ
How many steps in Mahasati walking meditation, and how do I turn?
Walk back and forth in a line. Eight to twelve steps is a good length for walking and turning, with no counting or noting. Know the turn too (pp. 56 to 57).
Do I need to feel my feet or tell left from right?
No. Just know you are walking; no need to distinguish left and right or to deliberately feel the contact of the soles (pp. 57 to 58).
What if it is noisy where I walk?
Ignore sounds and stay with your own footsteps (p. 58).
Can I walk in circles?
The book says walking in circles is not this practice; go back and forth in a line (p. 56).
Source: Luangpor Thong, The Principles and Method of Mahasati (Chinese title 正念動中禪的原理與方法; the English title is my translation), Q&A compiled by the Taiwan Mahasati association, Religious Culture Press, 2013. "p." means a page of that book; page numbers are to be verified against the book. Paraphrased, not quoted at length.