How to Practice Zen Walking Meditation
Zen walking (or kinhin) meditation punctuates two periods of sitting meditation (or zazen), according to the website ZenSpace, so that practitioners can rest and stretch their legs. In Zen walking meditation, you continue to concentrate as during sitting meditation, interweaving movement and attention and remaining as one with your breath and your body.
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Instructions
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1
Arise from Zen sitting meditation. Kinhin allows you to stretch and warm up in between zazen periods, which may last 40 minutes each. You will not be taking a "break" from meditation, however. According to ZenSpace, formal Zen walking meditation is an extension of sitting practice.
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2
Maintain your concentration as you stand. Stand with your head and body erect, as you sat during zazen. Maintain your cupped-hands position, with the left hand resting, palm up, on the right hand. Hold your hands about two inches beneath your navel.
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3
Form a single file with the other practitioners, if you are practicing with others. Walk around the zendo (meditation room).
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4
Maintain your concentration and gaze from the sitting position. Forms of concentration include following or counting your breath and shikantaza, or just sitting without concentrating on anything. Gaze at the ground right before you.
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5
Inhale deeply and slowly as you slowly raise your left foot. According to the website Yin, Yang and Tai Chi Chuan, you should raise your left foot beginning with the heel, as if you are peeling your foot off the floor. Place your left foot about six inches ahead of your right foot, resting the tips of your toes first. Begin to slowly exhale. As your left foot comes to rest on the ground, slowly inhale. Repeat the process with your right foot.
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6
Repeat the walking practice from Step 5 for six minutes. Return to zazen.
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References
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