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Many people mistakenly think that sitting is the only way to practise meditation. However, meditation posture can be by sitting, standing and walking.

This article on walking posture or meditation is extracted from the ” manual of insight meditation as instructed by Venerable Phra Acharn Dhammadhar Bikkhu”

Salient Points to Note:

1. Your neck and your back should be straight and your sole should move parallel to the floor, the eyes looking at the ground about 2 metres ahead.
2. Observe the feeling under the sole at each step
3. 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( while you keep parallel to the floor at each step) or at the toes. After walking for a while you will pick up the feeling.
4. 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 vission strictly on the path.In this way, you will realize a lot of feeling in your soles rising to the legs, knees, truck and even to the head. Try to concentrate and observe the feelng which arises each step
5. Lift the foot straightup with the sole parallel to the floor, lifting heel and toes at the same time. Move the foot with the toes pointing directly in the direction of movements and not outwards.Plant the foot down with the heel and toes reaching the ground simultaneously.
6. With practise the following feelings may be observed:tingling in the soles while moving, numbness or warmth in the soles leading upwards into the legs, stiffness and tightness in the chest, tenstion in the head or dizziness. Do not worry over any feeing that arises as this will disappear by itself.
7. The ideal in walking meditaion would be that the feeling should reach the centre of the chest so that the meditator should later on realize the prickling feeling there. In such case, the meditator should stop and stand still, to concentrate on that feeling continuously and intensel At this pont, the meditator will have heightened sensitivity and will be on the threshold of developing clear comprehension towards his whole boyd, being clearly and sharply aware of whatever sensation he is feeling or whatever action he is performing at that very moment.

Benefits derived from walking meditation:

• Being more patient;
• Not so easily tired when walking long distances;
• Improvement in health. During walking meditation you will feel as if all the nerves of your body are working and all parts of your body warming up with profuse sweating. This counter acts unbalance activities of the body which may otherwhise cause illness.
• Good digestion. Walking medication can alleviate gastric problem

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Though actual meditation involves the mind and spirit, the body also needs to adopt a position to encourage the meditation.

The seven step meditation posture of the Vairocana Buddha is regarded as a perfect stance for meditation:

1. The eyes shouldn’t be either wide open or completely closed. The gaze shoud be directed downwards along the line of the nose.
2. The head should bend slightly forwards. Nose and navel are in vertical alighnment with each other.
3. Teeth and lips resting their natural position and not pressed together. The tip of the tongue lightly touches the gum behind the upper teeth. This posiion limits the flow of saliva so that you do not need to swallow so often during meditation. The breath flows calmly and naturally. Don’t artificially slow it down or force it.
4. The shoulders are straight and at equal height.Arms and shoulders are relaxed.
5. The back is straight and upright, without bending too far backwards or forwards.
6. The hands res in one another in your lap, palms turned upwards. Both hands are slightly curved so that the tips of the thumbs touch one another and form a triangle.
7. The legs are crosed in a full or half lotus. In the full lotus each foot rests on the upper thigh of the opposite leg, with the sole pointing upwards. The half lotus is easier: the left foot rests on the floor under the right lege and the right foot lies on the left upper thigh (or the other way round)

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