{"id":170,"date":"2010-11-10T08:35:00","date_gmt":"2010-11-10T08:35:00","guid":{"rendered":"http:\/\/blog.beliefnet.com\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html"},"modified":"2010-11-10T08:35:00","modified_gmt":"2010-11-10T08:35:00","slug":"wisdom-wednesday-walking-meditation","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html","title":{"rendered":"Wisdom Wednesday :: Walking Meditation"},"content":{"rendered":"

<\/p>\n

<\/span><\/p>\n

\"AA039958.JPG\"<\/a><\/span><\/span><\/p>\n


\n
\n<\/span><\/font><\/p>\n

<\/p>\n

The Buddha spoke of four postures for meditation: sitting,
\nwalking, standing, and lying down. Walking meditation is another form of
\nmindfulness practice that helps us to bring mindfulness into movement and our
\nactivities in the world. If we are blessed the ability to walk (a miracle that
\nmost of us take for granted) then we have many opportunities to practice
\nmindfulness throughout our day.<\/p>\n

Walking meditation can be piggy-backed onto the walking we
\nalready do during our day. You could designate a stretch as mindfulness
\npractice time and work to bring your attention to now during that walking time
\n— say from your car to the office, or a particular corridor at work. <\/p>\n

Walking meditation can also be done as a formal practice
\njust as you would do sitting meditation. Pick a spot in your home and walk back
\nand forth in that spot slowly. You can also circumambulate a room. The goal is
\nnot to get anywhere or to get exercise. The goal is to be fully with the
\nexperience of walking. We can pay attention to the overall experience of
\nwalking or particular sensations that arise during walking like those on the
\nsouls of our feet. Of course, we can also attend to the breath.<\/p>\n

On my website exquisitemind.com you will find guided
\nmeditations for slow walking, standing meditation, and standing yoga postures. Click here to listen to the tracks and to download them as .mp3s for your iPod or other device<\/a><\/font> (Note:
\nyou will need QuickTime installed to hear these tracks; if you are on a PC you
\nwill need to right-click on the links at the bottom of the page to save the
\nfiles to your computer). <\/p>\n

Track 1 contains instructions and an overview on mindful
\nwalking. Tracks 2, 3, & 4 provide guided practice that get successfully
\nslower in each track. In these practices, the mindful steps are linked to the
\nbreath, and we step with each breath according to the instructions. During
\ntrack 4, you will need to take small steps to stay with the instructions.
\nRemember, we are not trying to get anywhere! <\/p>\n

Standing, along with walking, sitting, and lying down is one
\nof the four orientations to experience mindfulness. Track 5 provides a brief
\nstanding meditation that borrows the image of a mountain to provide a
\ndignified, noble, and strong way to stand. Standing practice also brings us
\ninto daily life and can be done any time we are somewhere waiting where we can
\nstand. <\/p>\n

With walking and standing practices we never need be bored
\nagain! We can always practice waiting for a train or standing in line at the
\nsuper market. The standing orientation continues in track 6 with a series of
\ngentle yoga postures that are conducted mindfully. The goal is to be mindful in
\nmovement and to explore the frontiers of our embodied experience. Yoga
\npractices continue on the next CD.<\/p>\n

<\/p>\n


\n<\/font><\/p>\n","protected":false},"excerpt":{"rendered":"

The Buddha spoke of four postures for meditation: sitting, walking, standing, and lying down. Walking meditation is another form of mindfulness practice that helps us to bring mindfulness into movement and our activities in the world. If we are blessed the ability to walk (a miracle that most of us take for granted) then we…<\/p>\n","protected":false},"author":268,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,15,11],"tags":[],"class_list":["post-170","post","type-post","status-publish","format-standard","hentry","category-buddha-101","category-media","category-teachers-and-talks"],"yoast_head":"\nWisdom Wednesday :: Walking Meditation - Mindfulness Matters<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wisdom Wednesday :: Walking Meditation - Mindfulness Matters\" \/>\n<meta property=\"og:description\" content=\"The Buddha spoke of four postures for meditation: sitting, walking, standing, and lying down. Walking meditation is another form of mindfulness practice that helps us to bring mindfulness into movement and our activities in the world. If we are blessed the ability to walk (a miracle that most of us take for granted) then we…\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html\" \/>\n<meta property=\"og:site_name\" content=\"Mindfulness Matters\" \/>\n<meta property=\"article:published_time\" content=\"2010-11-10T08:35:00+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/blog.beliefnet.com\/mindfulnessmatters\/files\/import\/assets_c\/2010\/11\/AA039958-thumb-300x198-19188.jpg\" \/>\n<meta name=\"author\" content=\"Dr. Arnie Kozak\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Wisdom Wednesday :: Walking Meditation - Mindfulness Matters","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html","og_locale":"en_US","og_type":"article","og_title":"Wisdom Wednesday :: Walking Meditation - Mindfulness Matters","og_description":"The Buddha spoke of four postures for meditation: sitting, walking, standing, and lying down. Walking meditation is another form of mindfulness practice that helps us to bring mindfulness into movement and our activities in the world. If we are blessed the ability to walk (a miracle that most of us take for granted) then we…","og_url":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html","og_site_name":"Mindfulness Matters","article_published_time":"2010-11-10T08:35:00+00:00","og_image":[{"url":"http:\/\/blog.beliefnet.com\/mindfulnessmatters\/files\/import\/assets_c\/2010\/11\/AA039958-thumb-300x198-19188.jpg"}],"author":"Dr. Arnie Kozak","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html","url":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html","name":"Wisdom Wednesday :: Walking Meditation - Mindfulness Matters","isPartOf":{"@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html#primaryimage"},"image":{"@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html#primaryimage"},"thumbnailUrl":"http:\/\/blog.beliefnet.com\/mindfulnessmatters\/files\/import\/assets_c\/2010\/11\/AA039958-thumb-300x198-19188.jpg","datePublished":"2010-11-10T08:35:00+00:00","dateModified":"2010-11-10T08:35:00+00:00","author":{"@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/#\/schema\/person\/5f92cf2ae15fbe04e74ca47527ac68d8"},"breadcrumb":{"@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html#primaryimage","url":"http:\/\/blog.beliefnet.com\/mindfulnessmatters\/files\/import\/assets_c\/2010\/11\/AA039958-thumb-300x198-19188.jpg","contentUrl":"http:\/\/blog.beliefnet.com\/mindfulnessmatters\/files\/import\/assets_c\/2010\/11\/AA039958-thumb-300x198-19188.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/2010\/11\/wisdom-wednesday-walking-meditation.html#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters"},{"@type":"ListItem","position":2,"name":"Wisdom Wednesday :: Walking Meditation"}]},{"@type":"WebSite","@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/#website","url":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/","name":"Mindfulness Matters","description":"Beliefnet Voices - Arnie Kozak","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/#\/schema\/person\/5f92cf2ae15fbe04e74ca47527ac68d8","name":"Dr. Arnie Kozak","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/#\/schema\/person\/image\/","url":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-content\/wphb-cache\/gravatar\/6ab\/6abd6f3205265768510a13d66ac2aff7x96.jpg","contentUrl":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-content\/wphb-cache\/gravatar\/6ab\/6abd6f3205265768510a13d66ac2aff7x96.jpg","caption":"Dr. Arnie Kozak"},"description":"Recognized as an innovator in the field of mindfulness-based psychology, Dr. Arnie Kozak is northern New England's leading expert in the field. Dr. Kozak's ability to translate ancient healing traditions into pragmatic applications suitable for modern lifestyles through the use of metaphors have made him a strong voice in healthcare and business. Beginning with a journey to India in the 80\u00e2\u20ac\u2122s where he took the Bodhisattva vows from His Holiness the Dalai Lama, Arnie Dr. Kozak began his lifelong practice in mindfulness meditation. Intent on finding a way to bring the practical healing attributes of mindfulness he began incorporating these techniques in his private practice. In 2002 Dr. Kozak created Exquisite Mind in Burlington, Vermont as a vehicle that could expand his wisdom to larger audiences beyond individual psychotherapy to professionals and corporations, health care providers, public groups and, most recently with Exquisite Mind Golf, amateur and professional golfers. His award-winning new book, Wild Chickens and Petty Tyrants: 108 Metaphors for Mindfulness (Wisdom Publications, 2009) is a thoughtful, funny, and inspiring translation of mindfulness practice through the inventive use of metaphor applicable to our daily lives. In addition to his work with Exquisite Mind, Arnie Kozak, Ph.D., Licensed Psychologist\u00e2\u20ac\u201dDoctorate has been a Lecturer in Psychology at the University of Vermont and is a Clinical Instructor in Psychiatry and Medicine, University of Vermont College of Medicine. He has studied and practiced clinical psychology, meditation, and yoga for more than 25 years. He has studied with several meditation masters, including S. N. Goenka, Larry Rosenberg, Gurumayi Chidvilasananda, and His Holiness the Dalai Lama. After receiving his bachelors degree with honors from Tufts University, he was awarded a Presidential Fellowship to get his Ph.D. in clinical psychology from the University at Buffalo. He completed his training as a Psychological Fellow at the Harvard Medical School. Prior to founding the Exquisite Mind in 2002, Arnie worked ten years in the private sector for the PKC Corporation consulting on mental health content for this revolutionary software company.","sameAs":["http:\/\/exquisitemind.com"],"url":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/author\/akozak"}]}},"_links":{"self":[{"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/posts\/170","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/users\/268"}],"replies":[{"embeddable":true,"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/comments?post=170"}],"version-history":[{"count":0,"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/posts\/170\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/media?parent=170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/categories?post=170"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.beliefnet.com\/columnists\/mindfulnessmatters\/wp-json\/wp\/v2\/tags?post=170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}