Monday, March 26, 2012

Basic instructions for walking meditation

Find a level path approximately 20 steps long away from distractions.
Specify a length of time for the meditation.
With a softened gaze, look about six feet ahead of you.
Without looking, put your mental attention on the movement of the feet, the home object.
Note “right, left” or “lifting, pushing, placing.”
If secondary objects arise, note them only as long as necessary, and then return to noting the home object.
Stop if a secondary object becomes too dominant and interferes with your focus on the home object.  Note until it passes away.
At the end of the path, note “stopping” and “turning” and then resume walking and noting the home object.

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