Walking Meditation (Cankama)

In this walking meditation practice from our online meditation course, we will focus on three biomechanical movements of each step, applying the corresponding mental labels. Silently repeating in the mind with each step: lifting (as the foot lifts from the floor), moving forward (as the foot shifts forward in space), placing (as the foot is mindfully placed down upon the ground). The slower we move in this practice the better chance that mindfulness has to keep pace.

Transcript

Chankama,

Walking meditation.

Finding our way to our walking path,

Ten steps in length.

And settling into stillness in the standing position,

Allowing the eyes to close.

Finding a comfortable grip of the arms.

In this walking practice,

Continuing to pay attention mindfully to the movement of the leg and the foot in response to each step.

But now applying the label to three biomechanical movements.

Lifting,

Moving forward,

Placing.

Lifting,

Moving forward,

Placing.

Gently opening the eyes,

Finding a gaze out in front of us.

Starting on the right side.

Lifting the right foot.

Lifting,

Moving forward,

Placing.

Left side.

Lifting,

Moving forward,

Placing.

Lifting,

Moving forward,

Placing.

Lifting,

Moving forward,

Placing.

Lifting,

Moving forward,

Placing,

Lifting,

Moving forward,

Placing,

Lifting,

Moving forward,

Placing,

Lifting,

Moving forward,

Placing,

Lifting,

Moving forward,

Placing,

With the lifting,

Moving forward,

Placing the feet together at the end of our path,

Coming back to standing and to stillness.

See and mindfully turning the body one step at a time back to face the opposite direction.

And from stillness and standing on your own now beginning to mindfully walk back the other way with the mental label lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

See and mindfully turning the body one step at a time back to face the opposite direction.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

Finding 6 final mindful steps.

Lifting,

Moving forward,

Placing.

See and mindfully turning the body one step at a time back to face the opposite direction.

See and mindfully stepping the feet parallel to one another,

Softening the gaze,

Maybe releasing an exhale out the mouth.

Taking a few mindful moments just to observe the effects of this walking practice and then in your own way closing chankama walking meditation.

Reviews

So creative and centering, thank you!! 🙏🏻😊