In order to rest and stretch
our legs between periods of stationary meditation, we practice walking
meditation.
In the formal version of
waking meditation, the head, shoulders, back, eyes, breath, and awareness
are as in sitting meditation. The hands can be held as in sitting meditation.
Alternatively, one can make a fist of one hand, tucking the thumb inside
the fist, and positioning the fist in the center of the chest at heart
height. Place the other hand palm down on top of the fist, and hold
the elbows at the same height as the fist with the forearms parallel
to the floor.
The walking is a slow continuous
motion with short steps. We breathe synchronously with our steps, usually
breathing in on one step and out on the next.
The length of individual
meditation periods should vary with need and opportunity.
When meditating alone, pick
a length that is comfortable, but pushes the comfort zone. Periods of
around a half-hour work for many people.
When meditating by yourself
or with others, it is a good idea not to go beyond forty-five minutes
without a break to rest the legs, unless you are comfortable with such
longer periods.
