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MeditationLifeSkills.com

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  • START HERE…
    • What Is Meditation And Its Benefits – Lesson 2
    • Why Meditate? Why Examine Our Mind? – Lesson 3
    • Meditation Benefits For Health, Brain, and Body – Lesson 4
    • Is Meditation Good For You? 12 Myths and Misconceptions – Lesson 5
    • Emptiness In Buddhism: A Confusing Concept Indeed – Lesson 6
    • Scientific Benefits Of Meditation For Better Health – Lesson 7
    • Different Types Of Meditation: Which One Works For You? – Lesson 8
    • How To Do Meditation At Home: A Definitive Guide – Lesson 9
    • 6 Meditation For Beginners Videos – Lesson 10
    • Frequently Asked Questions about Meditation – Lesson 11
    • Meditation Steps For Beginners Conclusion – Lesson 12
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Meditation Techniques

by Meditation Life Skills

Guided Gratitude Meditation Script: Start Your Gratitude Practice…

Guided Gratitude MeditationGuided Meditation is the key to a happy life for many people all over the world. It’s one of the best ways to start meditating.

Unlike watching television or reading a book after work, guided meditations allow you to completely relax and de-stress as you are clearing your mind and focusing on your own breathing.

Gratitude is a skill you can develop just like any other skill that you want to see to enhance your quality of life.

This guided meditation will gently ease you into a state of blissfully deep relaxation. Take A few minutes for yourself and relax!

(VIDEO) Guided Meditation – Manifesting Abundance With Gratitude and Opening Up the Heart Chakra


This guided meditation was created to help you manifest more abundance in your life by utilizing the power of the heart and gratitude. I intentionally composed the music of this meditation in F-Major which some associate with the heart chakra. To purchase this track click HERE…

Meditation has been practiced all over the world for many centuries and is incorporated into a variety of different activities such as Yoga, Pilates and many more. A guided meditation will allow you to completely clear your mind and relax while listening to a soothing soundtrack and following the instructions of the person that is guiding you through the meditation.

There are a variety of different types of guided meditations that are available on the internet and on YouTube, but if you are looking for others to take part in the guided meditation with you, there are also a variety of different ways that you can find local places that offer guided meditation classes.

Many of these are completely free and are a great addition to your daily life as you will not only be able to participate in guided meditation, but you will also meet a variety of other people that are looking to relax and better themselves as well.

Guided meditation is very easy to do, as you are completely instructed by the voice that you are listening to, and you will be led through your own mind and be taught how to meditate, even if you have never meditated before.

Try to keep your meditation sessions around 10 to 20 minutes when you are beginning, as this allows you to begin learning how to meditate much easier.

With practice, meditation becomes easier and easier, and you will be able to control your mind at will, rather than having to actively try to focus on your breathing or any other object that you have set your focus on.

Guided meditations can last anywhere from 10 minutes all the way to hours on end. For people who are looking to meditate for a long time, these much longer sessions are available and go much more in-depth during the entirety of the session.

This creates the perfect chance for you to completely relax without ever having to spend money or wasting energy. This is perfect for absolutely anyone who is looking to get deep into meditation and truly concentrate on ways to better themselves, as well as the energy that they put out into the world.

Guided meditation is perhaps one of the easiest ways to learn meditation.

(VIDEO) 5 Minute Guided Meditation for Gratitude / Mindful Movement

Take 5 minutes out of your busy day to practice the meditation for gratitude. It is a great guided meditation for first thing in the morning or last thing before you drift off to sleep.

Can you sense the peaceful energy of life flowing through you, invigorating you with each breath? You are the embodiment of this lively energy. Your body is a miracle and a gift, the vehicle through which you have the privilege of experiencing this beautiful world.

I challenge you to continue cultivating gratitude throughout your day. Perhaps you can even find something positive out of an experience that seems negative at first glance.

We hope you enjoy!
Headphones recommended for the optimal experience.
Do not listen while driving.

Meditation was written by Mollie Raymond and read by Sara Raymond
Photo Credit: Rosie Kerr from Unsplash.com
Music Credit: Serenity by Chris Collins, indiemusicbox.com

🙏For more tips and practices on the topic of Gratitude, look HERE…

One of the best ways to start your day is by focusing on what you are grateful for. This is the best way to attract more of what you are grateful for in your life. Sit back, relax and enjoy this sample from “Morning Gratitude”.

Gratitude meditation is a focused meditation exercise. It is a way to express your thanks for the special skills and talents you have, the people in your life, and the many blessings you have received. In sum, all of those things that make your life special are worthy of your gratitude. This practice can be used alongside your regular meditation sessions, or you can devote an entire session to gratitude at regular intervals.

This is one of the most rewarding types of meditation because it teaches you to be happy with everything you have. You learn how to move from wanting to feel content and blissful with what you already have. Instead of troubling yourself by thinking of all that you don’t have, you can instead focus your energy on being thankful for everything you do have. When you do so, you will actually attract more wealth.

You can start your gratitude meditation practice by first choosing a suitable place that is free of distractions. Avoid places with bright lighting. Turn off your cell phone and try to disconnect for a little while. Start by closing your eyes and focusing on your breathing. Identify the thoughts or worries that enter your head and dismiss them. Don’t get angry at yourself if your mind continues to wander; that is the natural habit of the mind. Instead, get back on track by focusing on nothingness.

When your body is in a state of relaxation and your mind is calm, you can begin to go over all of the things you are thankful for. You can use generic gratitude affirmations to express your thanks, or you can individualize your practice by thinking of specific things that you are thankful for in your life.

It can be easy to overlook even some of the most basic things to be thankful for. Take your body, for instance. You have eyes that allow you to see the world, you have ears that enable you to listen to music and hear the words of others, and you a mouth that lets you express your truths to others.

There is so much more than your body alone can do that you should be thankful for. There are people in your life, and there is beauty in the world. There are endless things to be grateful for.

Learn Daily Practices for Focus, Peace & Joy In Your Life HERE…

Practicing gratitude meditation on a regular basis is the best way to move towards happiness. Why? Because unhappiness is actually characterized as a state of desire or want. When you move out of that state by focusing on recognizing the blessings that you do have, you can move towards contentment.

Using a guided gratitude meditation, it becomes possible for you to understand that you don’t actually need material possessions or any of the other things you desire in life, to be happy. is one of the simplest ways to teach yourself to be happy and experience fulfillment in the absence of desire.

Filed Under: Guided Meditations, Meditation Techniques

by Meditation Life Skills

Meditation Journal For Renewal and Personal Development – FREE PDF!

Meditation Journal For Renewal and Personal Development - FREE PDF!

By observing our deeper spiritual gifts and understanding the richness of our inner lives through a meditation journal, we can invite the essence of self-reflection and self-expression into our daily existence.

What is a meditation journal? A meditation journal can include details and notes of the type of meditation practiced, the length of practice, and any observations or experiences that occurred during our meditation session. It may also reveal our mental state, happiness, or any other emotional experience for personal growth and self-reflection.

Meditation Journal: Getting Started and What You Can Write About

The beauty of a meditation journal or any other journal for that matter is that there is no specific way or method to write in your journal.

Let’s take a look at three aspects of keeping the meditation thoughts flowing, of course, these are not the only way. This is a creative process and a reflection on our meditation process that deserves our personal touch to keep us motivated to write each day.

I encourage you to try all three, or just pick one for now. You can always add your own questions as you feel needed, you can also research online for meditation journal templates for more ideas.

What does help is to have some ideas about different aspects of our meditative life to get started. We all need a nudge to get the mental juice flowing.

CLICK HERE To Download Your Meditation Journal Pdf File

A journal is a very personal thing and writing in a journal a very personal exercise, so you need to find what works best for you. Here are three methods I’ve used for enhancing my mindfulness practice by keeping a meditation journal.

Your meditation journal is a very personal adventure into what is working in your life as it relates to meditation. It is impossible to meditate on a regular basis and not have it impact and change your life.

As you discover what works for you, you will also discover what works for you in your life. Remember the old saying? “As within, so without”, “As above, so below”‘. This is your truth at it’s finest moment!

8 Surprising Benefits of Journaling You’re Overlooking

People keep journals for different reasons. Some do it to unlock their creativity, others to document their personal growth, understand their dreams or for career purposes. No matter what your goal is, the bottom line is that there are many benefits of journaling and writing your thoughts down. If President Theodore Roosevelt, Anne Frank, and other famous people wrote theirs down, you should consider doing the same.

The basic concept of journaling is unclogging and decluttering. It helps you better organize all areas of your life.

Think of journaling as taking pieces of puzzles in your mind and placing them on paper to formulate a full picture. It, by extension, makes you a better writer and communicator. You can also use it to document your life, things you never want to forget or ideas you might forget but need to remember.

Here are eight surprising mental benefits of journaling, especially if you’re new to it or are considering starting:

1. Reduce stress

By expressing yourself on paper, you transfer most of the burden from within you to an entity outside of you. It has the same therapeutic effect as talking and having a trusted friend or therapist talking to you. Journaling makes it less likely for stresses and anxieties of life to take root inside you and run your life.

Journaling frees you from tension within. Carrying this mentality will motivate you to purge on a piece of paper. It also empowers you; you’re able to see the areas that are within your control. Once you understand that you’re in control of your life, you can start making changes and take the necessary steps toward stress management.

2. Helps with healing both the mind and body

Writing is used as a tool by metal health medical practitioners to help patients track their sessions. Researchers and doctors have found that writing exercises given to participants with physical, emotional and psychological problems can show substantial improvements in their mental and physical wellness. When you are stressed, both your mind and body are affected, and journaling acts to facilitate healing by removing blockages.

There’s no magic to it—stress, emotional pain, and negative thoughts have been proven to affect our health and the choices we make. Journaling facilitates the journey toward a positive outlook on life.

3. Facilitates self-reflection to discover patterns in behavior and thoughts

Often life will move around you quite fast, and you won’t get the time to soak it all in. Journaling helps you stop time, figuratively, to take stock of the things going on within and outside you. Through journaling, you’ll be able to see patterns in behavior and thought, especially over things that stress or cause you anxiety.

When you look back on your pages, you can notice recurring themes, experiences or actions that may need changing. This awareness equips you to make necessary changes. As time goes by, you’ll see a positive change and growth in you that’ll encourage you to keep journaling.

4. Improve your memory and communication skills with your journal

When you journal, you become better at storing information in your mind. Writing down things you’ve learned or experiences in detail cements them into your memory. Your brain makes new connections and gets to store this information in the long-term memory “vault” of your mind.

With your thoughts organized and well-articulated on paper, you can communicate ideas and experiences better. Journaling, albeit to yourself, is still a form of communication. With time, all of that internal communication will also improve your verbal communications, by extension.

5. Helps set and achieve goals by 42%

When you write things down, you’re more likely to achieve your goals. Psychology professor Dr. Gail Matthews, found that you are 42% more likely to achieve your goals if you continuously write them down.

In a journal, you can get into the details of what you want to do, how to get there, and what is potentially hindering you from getting there. You can monitor your progress, and even when you fail, cheerlead yourself back on track. That can be done by taking a look at your previous wins to give you a confidence boost.

The act of daily journaling requires discipline. Once you’re able to follow through, it will spill over into other areas of your life. You’ll have the will to do things that you’ve been putting off for days, months or even years.

Starting with goals and aspirations is a great journaling tip for beginners. So if keeping a journal is new to you, this can be your starting point!

6. Inspires creativity – you can unlock your inner creativity

Like Julia Cameron in The Artist’s Way says, everyone is an artist.

Being an artist isn’t restricted to mainstream ideas. Every child is born a creative, and we can see it in their ability to imagine fictional worlds as they play. This same creativity never gets lost, it only lies dormant. By journaling, you can unlock your inner creativity.

Letting your mind wander to the furthest corners will bring about some surprising discoveries. Creativity is not limited to making art; it’s also about how you problem-solve in any given situation.

7. Cultivates mindfulness in a very powerful way

Don’t let this buzzword put you off. Mindfulness has been proven to be one of the keys to happiness.

The basic concept of mindfulness is this: people often live in the past and the future. They regret their past and worry about their future. Mindfulness helps you live in the now, only allowing you to delve into the past and future for referencing and planning purposes.

When the mind is in this present state, it is unable to be affected by the stress and anxieties that otherwise plague us. Journaling allows you to lay down your worries; you actively engage in thoughts instead of being a passive participant.

Can Mindfulness At Work Improve Your Career and Your life? Find Out More HERE…

8. Improves emotional intelligence in yourself and others

Also known as EQ, emotional intelligence is the ability to recognize and manage emotions, both yours and those of others. Journaling exposes your real feelings and creates a space in which to analyze them. You can note the cause of certain words and actions. This process increases your empathy so that when someone does or says something, you can understand their reasoning behind it.

Being able to put yourself in someone else’s shoes is a sign of high emotional intelligence. It makes it easy to build and maintain deeper connections with others.

10 Journaling Tips For Beginners To Get Started and For Those With Writer’s Block!

Writing down your personal thoughts and feelings isn’t something most people do on a regular basis. So sitting and staring down at a blank piece of paper trying to figure out how to start journaling can be somewhat intimidating. After about five minutes of looking at your journal, it’s tempting to just give up altogether and just chalk it up as something that’s not for you.

Getting started with journaling can be frustrating, especially if you don’t know what to write. But with so many benefits, it’s easy to understand why so many people want to make it a habit.

However, writer’s block does not have to plague you. With these approaches to journaling, it’ll no longer be overwhelming or laborious.

Here are 10 journaling tips to get you started or unstuck:

1. Use a pen and paper

Though I recommend using a traditional diary or notebook, doing so can sometimes be a challenge. Having an app allows you to write down your thoughts almost anywhere. The downside is that your device can quickly become a distraction when notifications begin to go off.

Writing by hand gives you a break from the screen, allowing your mind to unplug, especially if your work requires you to use a computer or phone all day. Use the process of writing in your journal as a meditative process to unplug from the world, this is your time.

2. Journal first thing in the morning or immediately after meditation

Studies show that it is best to write first thing in the morning. It’s when your mind is most quiet and free from external influences. Do not pick up your phone to check social media. Instead, keep a journaling book and a pen next to your bed. Once you’re awake, reach for it and start writing, or right after you complete your meditation session. It does not matter how groggy you feel, just let the words flow. This is also a great practice for dream journaling as well.

Night owls might not agree with this. If morning is not the time for you, set a time in your day where you’re most productive and least likely to be interrupted. Do this the same time every day to make journaling a lasting habit.

3. Write every day in your journal

Whichever time you pick, morning or evening, make sure you write in your journal daily, even when you don’t feel like it.

If you perceive that you have nothing to write about, write that sentence down. After a few lines of struggling to get your ideas out, the reason why you don’t want to write will soon reveal itself. It’s likely that you’re running away from something you don’t want or aren’t ready to face.

4. Make time for renewal with yourself, you are worth it!

Sometimes days get off to a busy start, and you’re unable to spare time to write. So, For days like that, carry a journal with you so you can write your thoughts down when you have free time.

5-10 minutes of quiet and uninterrupted time is sufficient. You don’t have to write in prose; state main ideas in bullet points. If you need to, you can go and flesh these out later.

How To Meditate – FREE Guided Meditation For Beginners HERE…

5. Try “stream of consciousness” journaling to declutter your mind

Write about everything and nothing. It is a non-judgmental flow of your thoughts; think of it as transcribing what is in your thoughts without any editing to have it make sense.

This session is known as a “stream of consciousness.” Don’t filter or censor your thoughts or feelings. Don’t mind the grammatical errors, just keep writing. After a few minutes, your mind will take on a more defined flow or theme that you can reflect on. This method is the rawest form journaling there is. It declutters your mind and shows you what the source of confusion, stress or pain is.

During this process, be patient. Most of all, don’t force yourself to think and write contrary to the “stream.” Here’s a great video from Lavendaire to show you what the process looks like:

6. Write about the current space you’re in

Journal about what’s happening in your life. In detail, talk about your relationships, work, home, family, health, finances- anything that affects you. Then write down where you want to be and the steps you can take to get there.

This approach to goal setting will push you to do what’s required to transform yourself for the better. It also gives you a realistic picture of where you are. In that way, you’re given the opportunity to course-correct to meet your target.

7. Use journaling prompts

This is easily one of the best journaling tips for beginners.

Can’t get past the blank page? Journaling prompts like these will facilitate the frame of mind required when journaling. A journal prompt is just a question or topic that helps get your mind flowing. Since journaling from scratch is difficult for some people, prompts give you a starting point.

Reflect and answer each question as honestly as possible. This exercise is guaranteed to bring to the forefront of your mind the causes of most of your problems and what to do about them. Most of all, they help you shed off unwanted stress, anxiety and other burdens for a more carefree life.

8. Talk to your inner child, getting to know the real you

Self-help books have popularized the concept of “the inner child.” It’s quite easy to shelf this under pop psychology, but this incorrect assumption may be costing you more than you think. The inner child is not literal, though it does exist. It refers to an unconscious part of your mind. Here is where you find the source of emotional, relational and behavioral difficulties that plague you in your adulthood.

To have a conversation with your inner child, ask your subconscious mind questions in the second person. This concept might seem strange, but remember, our conscious/awake part of the mind is just the tip of the iceberg. You know more than you think you do.

Here are three ways to reconnect with your inner child:
  1. Look into Your Eyes. Look into the mirror, into your eyes, and talk to yourself.
  2. Express Yourself Freely.
  3. Honor Your Inner Child.

If you’re having trouble finding your inner child, try this meditation to help you get there:

GUIDED MEDITATION VIDEO: Heal Your Inner Child – Healing Love

The Honest Guys – Meditations – Relaxation Take this time to embrace and comfort your inner child, banishing the wounds of long ago. Let the beautiful music and gentle voice lead you through this high-quality meditation of healing…

9. Cultivate an attitude of gratitude (This one activity will change your life!)

Every time you journal, list all the things you’re grateful for at that moment. Doing this at the beginning frames the way in which you approach your problems. You’ll note a shift in your outlook on life. Positivity will become the norm, and not the exception.

Finding hard to be thankful every day? This activity highlights the physical, emotional, psychological and behavioral benefits of being grateful. If you have a hard time remembering what to be thankful for, there are plenty of apps with reminders online you can download. Take some time to learn some simple ways to practice gratitude every day of your life.

10. Keep your journal private, it’s personal and sacred part of your life

People new to journaling often wonder if they should keep it private, or share it with others. The short answer is, it’s up to you.

Some people suggest that you could show sections of your journal to trusted people. If you have to, read it out loud or summarize what was written.

Otherwise, don’t show it to anyone. Treat your journal as a sacred object.

Journal Writing for Beginners

When doing anything in life, having a personal and well-defined purpose will encourage you to stick to it. Do you want to journal to relieve stress and anxiety? Do you want to deal with childhood trauma? Whatever your reason, the results will be the same. You’ll be a wiser, enlightened, kinder and all-around better version of yourself. Do not be surprised when others notice the change before you.

Hopefully, these 10 journaling tips for beginners are just the motivation you needed to get started. Don’t procrastinate any longer. Get a journal and start writing!

CLICK HERE To Download Your Meditation Journal Pdf File

Journaling is not a new fad, it’s been around for a very long time

Think of all the documentaries made or books written by famous people and heroes that reference their journal entries to shed light on their thoughts on an issue or event. Journals are not only an excellent way to document your life, but they also bring to the forefront your innermost thoughts and feelings on a given issue.

Some of the most famous visionaries and leaders in history kept journals. From Charles Darwin, Albert Einstein, Frida Kahlo to more modern examples like Oprah Winfrey, Larry David, and George Lucas.

If you’re new to journaling, getting a steady stream of ideas to write about can be difficult.

Prompts are therefore a great way to get your creative juices going. There are many directions prompts could take, but we’ve listed 30 that will increase your self-awareness now and in the future.

30 Journaling Ideas and Prompts

  • What are the three things from last year that you don’t want to carry into this New Year?
  • If you could talk to your last year’s self, what’s the one advice you’d give yourself?
  • What two events will last year you never forget? Pick a good and a bad one. Write them out in great detail.
  • What two moments will you never forget in your life? Write one good and one bad. If the theme is similar to the previous question, take a moment to analyze it. You are likely to learn more about what matters to you, or what your weaknesses are.
  • List 30 things that take you to your happy place? Don’t just write them down, make an effort to do one every day for a month.
  • What are the 12 things you want to do this year? Pick one for every month and check them off. To keep you motivated, set a reward system. It doesn’t have to be grand; whipped cream for dessert is acceptable.
  • List the things you can’t live without. For each, write three reasons why. That’ll help you appreciate them more.
  • List the people you can’t live without. For each person, write three main reasons why- or more if you wish. Then write what you’d like to do for them. Do you need to call them more? Spent more time with them? Forgive them? Love them better? Now bridge the gap between the current situation and your end goal.
  • List how you can be kinder to yourself. Refer to this list when you’re in physical or emotional pain, or when you’ve notably failed at something.
  • Write down what your idea of love is. What can you do to love yourself and other people better?
  • List the areas of your life that you’re keeping hidden from others. List the payoffs – both good and bad- of keeping these things in the dark. Be bold and dare to be open to someone who cares about you. You’d be surprised to realize just how much weight you’ve been carrying.
  • If your body was to write an account of what it means to be it, what would it say? Divide your responses into the body, mind, and soul. Note the areas where you need to better care for yourself.
  • What do you like about your job? What don’t you want about it? Consider taking a course or proposing a plan that’ll make you better at your job and improve the lives of others.
  • List all the new skills you’d like to learn this year. Outline the approach you’ll use to fulfill them.
  • Look at the current affairs of the world. What issues break your heart? In your small way, what contribution can you make in solving the problem? It could be as simple as sensitizing people around you and potentially start a revolution. Go here to get inspired.
  • Who are you? Describe yourself in 10 words. It might come up in your next interview.
  • List all the questions that have been plaguing your mind. It could be as trivial as why do we have traffic lights. Search for responses. Continually update this list.
  • Make a reading list.
  • Make a watching list.
  • List everything you want to say yes to but haven’t. Begin agreeing more.
  • List everything you’d like to say no to but haven’t. Start saying no.
  • Do you have a bucket list? If you don’t have one, make one. If you do, amend it. Make an effort to cross out one at least every year.
  • Where have you always wanted to travel? Make a list. It doesn’t have to be an expensive trip. That haunted shack from your childhood counts.
  • List all the areas in your life that you’d like to change. Break them down into relationships, self, work, health, and finances. Begin making small changes for those giant leaps you wish to make.
  • What are the things in your house or closet that you need to get rid of? Have a yard sale or give them to charity.
  • List the habits that negatively affect you and others around you. What’s the payoff-good or bad- for holding on to them?
  • Name all the changes you need to make for a healthier financial situation. Now formulate a monthly budget and stick to it.
  • What’s your idea of fun? Don’t wait for someone to make it happen for you. Take the initiative
    and plan a fun activity. If you were to take a class you’ve always been interested in, what would it be? List what you’re willing to sacrifice to make it happen. Enroll in a course near you.
  • If you believe in a Supernatural Being, what steps can you take this year to get closer to them? Studies reveal that spirituality might increase your life expectancy.

Do you find any of these prompts or journaling ideas particularly challenging? Take note and spend more time addressing them. The rule of thumb is that there’s something in your subconscious mind that doesn’t want you exploring that particular area.

Being truly honest with you will be painful at times, but it’s worth it. You’ll become a better and more enlightened version of yourself in the near future.

Here are three methods as well as the process in the Meditation Journal Pdf that you can download HERE that I’ve used to enhance my own personal development journey.

1. Reflection On Your Life

The “Reflection On Your Life” method is simply about writing down the events of the day. You can either do this by writing down 3-5 things that happened that day (a set list of things) or simply writing out a few paragraphs.

The nice thing about writing it down as a list of things is you can choose to fill it in as you go about your day. You may or may not prefer this.

The Reflection method is nice also because it allows you to really let everything out for a few minutes each day. For a few minutes each you, you can do a sort of “brain/heart dump” and just let everything flow out of you unfiltered. This can often lead to some really interesting and helpful insights. Plus, the act of doing so in itself is very refreshing.

Meditation Journal PDF

2. Changes You’ve Noticed In Your Life Today From Your Meditation Journal

The “Changes You’ve Noticed” method is simply about writing down things you’ve noticed at different times during the day. As your practice expands, feel free to increase your journaling to different areas of your life. However, it’s mostly used at the beginning of your journaling efforts as an aid to bringing mindfulness and awareness to create change into your daily life.

This method is interesting because it can be a nice aid to your mindfulness practice itself, accentuating the moments in which you were mindful. As a result, you’ll think, “Hey, I was a little mindful today!” when you might otherwise have thought you failed, giving you the motivation to keep practicing.

Every little step in awareness, every little bit of progress in your meditation journal, makes a big difference towards developing the practice and that’s the intention of this method.

Meditation Journal Download

3. Learning How To Meditate More Effectively Each Day

The “Learning How To Meditate More Effectively” method is all about identifying the inner dialogue that keeps us in a habitual state of mind.

You don’t necessarily write something down the first time you notice it, rather, you write down those thoughts, feelings, and sensations which you notice that continually keep arising.

Try to notice if you are reacting to different life events over and over again in the same way. An example of this would be doubting your ability to complete a project or to do a good enough job on it.

As you go about your day, particularly when you think about the project, approach the time to work on it, are working on it, and afterward, you’re likely to notice certain thoughts and feelings arise. Bringing this level of clarity to some aspect of your negative self-talk and internal dialogue about your life can have a very healing effect.

How To Meditate For Beginners – 4 Important Techniques

Start Your Meditation Journal By Being Grateful

Some people report that they just don’t know how to get started writing in their meditation journal. This is understandable if you haven’t written much on an interpersonal level. It’s ok! However, everyone has things, people and events in their lives to be thankful for.

I can’t stress this enough, dig deep and open the well of thankfulness on a regular basis and your life will open up in ways you can’t even imagine. A flow of pure Spiritual joy will emerge and synchronicity will become a normal way of life. You can’t lose on this one!

Journaling As A Mindfulness Meditation Practice

Writing as a meditative practice can be done in addition to, or in place of other forms of meditation. Journaling can be a particularly helpful meditation practice for times when you are struggling to quiet your mind.

Instead of dismissing thoughts that arise in your mind, you write them down. You may find it easier to then let the thoughts go since they will be there waiting for you when you have finished meditating.

Journaling as part of a meditation practice can also help to overcome self-judgment. Many people find when they sit down to write, they are hesitant to commit their thoughts to paper.

Are my thoughts interesting? Is my writing any good? These and other doubts may have kept you from keeping a journal in the past. But when you journal as a meditation practice, mindfulness, and meditation rather than the journal itself becoming the goal.

If you would like to try journaling as a meditation practice, here are a few steps you can follow:

Choose a short phrase or writing prompt. You can use “At this moment,” or “I am feeling.”

Begin with a short period of mindful breathing, just enough to help you settle into the position of your body and your writing utensils.

Write continuously, in a stream of consciousness style, using your chosen prompt for 10-15 minutes. You may want to set a timer to prevent the urge to look at the clock.

If you feel as though you have run out of things to stay, return to the original prompt and begin again.

At the end of the time, close your eyes and take a few mindful breaths.

Read over your journal entry, preferably out loud. Giving voice to your thoughts can help you better understand them.

No matter what type of journal you decide to use and how you decide to write in your journal, keeping a meditation journal can be a very peaceful, revealing, and clarifying practice that goes hand-in-hand with the rest of your meditation practice.

CLICK HERE To Download Your Meditation Journal Pdf File

Other Meditation Journal Resources

Daily Meditation Journal: Meditation Journal For Beginners, Mindfulness Daily Planner, Meditation Journals To Write In, Mindfulness Journal For Teens – GoodReads

An Insightful & Honest 10-Day Meditation Journal Example

Best Mobile Mindfulness and Journaling Apps

Calm Mindfulness Journal PDF Free Download

Etsy – Meditation Journals

Filed Under: Meditation Techniques, Recommended Tools Tagged With: Meditation Journal, meditation journal pdf, meditation journal prompts

by Meditation Life Skills

16 Step Weekly Mindfulness Check-in Questions + Journal Page

16 Step Weekly Check-in Questions + Journal PageIn today’s world of smartphones and social media, it’s too easy to get caught up in the virtual world and neglect your real world. Whether you’re constantly answering work emails or checking the likes on your most recent post, being constantly glued to your screen takes away from valuable time that you should be using to take care of yourself.

Life is stressful, and it’s important to check in on yourself regularly just like you would a friend or loved one. In order to make sure you aren’t neglecting your own wellbeing, take time every week to ask yourself these self-discovery questions from Rory. You’ll find out a lot of valuable information about how you’re actually feeling that you might have missed otherwise.

Why Checking in With Yourself is Important

If you don’t want to take our word for it, there are a plethora of scientific studies showing the positive effects of mindfulness practices. This review of empirical studies found that self-check ins, meditation, and other mental health activities brought about a lot of beneficial psychological effects, like fewer mood swings, better control over emotions, and an improved sense of well-being.

These self-reported effects are backed up by physical evidence, as one researcher showed through fMRI scans that people who went through an 8-week mindfulness course actually had thicker brains once the course was completed. Why the heck would you want a “thick” brain? Because this actually helps your brain process attention and sensory stimuli faster!

Compare this to the numerous studies that have shown the negative effects social media use has on our mental health. For example, a recent study from the University of Pennsylvania showed that limiting social media use to just 30 minutes per day led to significant reductions in loneliness, depression, anxiety, and FOMO (fear of missing out) over a three week period. Cutting your social media use down and using that time for self-check-ins could significantly help your mood and self-esteem day-to-day.

If you’ve tried mindfulness practices in the past and are still skeptical, it’s important to note that you’re not going to reap the benefits right away. Half-heartedly answering a few self-check-in questions for five minutes once a week isn’t going to do much for your anxiety. These types of activities need to become habitual in order to change the way you react to and process information.

But with a little time and effort, you can benefit from this behavior change for years to come.

A Harvard researcher, again through fMRI scans, revealed that the changes in brain activity in people who have learned to meditate hold true even when they’re not actively meditating!

To make sure you don’t forget about these important daily practices, download our tape-in Self-Care Journal Sheet below:

Self-Care Journal Sheet

Like we talked about earlier, taking time to check in with yourself and practice mindfulness takes time and repetition. In order to reap the benefits of decreased anxiety and happier existence, you should be making time to check in with yourself every day.

Keep yourself healthy and happy in the long run by taking time for yourself starting today. It can be easy to get caught up in the hustle and bustle, but you can avoid burning yourself out and live a more mindful life by making room for mental and emotional check-ins every day.

Download our full guide below to take these important Self-check-in questions with you wherever you go:

16 Essential Self-Check-In Questions
Graphic provided by HelloRory.com

16+ Weekly Self-Discovery Questions

Take time every week to think about and answer each of these questions. Five per day is a good place to start. You can do this in a journal and compare answers week-to-week, or just in your head.

Career

1. What are the positives about my job?

2. What tasks am I putting off?

3. What is making me feel down at work?

4. What is my work mantra?

Love

5. How am I feeling in my relationship?

6. What do I crave from my partner?

7. What makes me happiest about my partner?

8. What am I thankful for about my partner?

Family

9. What’s a recent experience I had with my family that brought me joy?

10. If I had unlimited time with my family what would we do?

11. If I had unlimited money with my family what would we do?

12. Are there certain family members that drain my energy?

Self

13. What scares me and how can I overcome it?

14. Am I making time for my social life?

15. What is something I find inspiring?

16. When is the last time I gave back to others?

The thing is, it’s too easy to get caught up in the day-to-day and not even realize your mental health is suffering. If you never take time to figure out and process underlying feelings of stress and anxiety, those feelings can build up and lead to burn out.

This is why it is important to make just a few minutes a day to ask yourself some good check-in questions and make sure you are still enjoying your busy days.

Filed Under: Meditation Techniques, Recommended Tools

by Meditation Life Skills

8 Ways Cooking Is Like Meditation And Therapy

8 Ways Cooking Is Like Meditation And Therapy

One of the goals of meditation is to achieve mindfulness, where we are able to let go of negative thoughts, stressors, or worries from the day and focus on a mantra or the present moment. Mindfulness can help reduce stress or anxiety, reduce impulses to react emotionally, and help bolster your cognitive functions. 

Mindfulness is typically thought of in relation to meditation and yoga, but it doesn’t have to be limited to these practices. In fact, you can get equal benefits from approaching simple everyday tasks in a mindful state. One of these is the cooking process.

Mindfulness is more about simply being present when you cook, fully engaged with the food and your relationship to it, from the earth it was grown into the table. It’s being aware of the food with all your senses, and of how you transform it with your hands, knives, herbs, and heat—making it taste alive, nourishing yourself and those who eat your meals.

Your awareness can be in bringing the activity alive and giving it some energy, vitality, and exuberance. Zen priest Edward Espe Brown 

What so many of us view as a chore or responsibility can, in turn, be therapeutic. From listening to sizzling butter on a hot pan to approaching and following a new creative recipe, there are so many benefits to embracing the cooking process.

Rethink your cooking routine by checking out the eight ways cooking is like therapy in the visual from Kitchen Cabinet Kings.

 

Filed Under: Meditation Techniques

by Meditation Life Skills

Walking Meditation Instructions For Mindfulness And Awareness

What is Walking Meditation? A simple and universal practice that unites our body and mind through our breath for mindfulness and stress reduction.

This practice will help you to connect deeply to your true inner self. In this meditation method, you take note of your current feelings and emotions within your mind and body.

The purpose of such awareness is not to try to change any of the states but, to make you aware of your bodily sensations and your current spiritual state. Awareness is the first thing to take care of if you want to bring a change and healing into your life.

Walking Meditation Instruction

Study after study find that meditation provides a wealth of benefits for your body, mind, and soul. It naturally reduces stress and lowers blood pressure. It builds focus and memory. But what if you’ve tried meditation and just can’t sit still? What if you have medical issues that cause great pain if you attempt to sit or even lie down stationary for a long period of time?

For these, and for a thousand other reasons, walking meditation should be a critical part of every person’s tool kit of useful skills.

Why Learn About Walking Meditation?

Walking meditation involves bringing yourself into a meditative state while moving through an area. You are no longer trapped like a bald saffron-robed monk in a high tower of a Himalayan monastery. Instead, you are roaming freely through a beautiful wood with birds singing high in the trees and the sun glistening down through the leaves. Maybe you are strolling along a river walk, taking in the ducks as they skim along the water’s surface. It could be you are mindfully navigating a labyrinth through a garden, watching as its twists and turns take you ever more closely toward its center.

That is the beauty of walking meditation. It can be done anywhere. At any time. Even in the comfort of your own home.

How Does A Walking Meditation Work?

Walking MeditationLearning how to meditate can often seem very complicated. Meditations can seem to involve special, embroidered cushions of just the right height. An ideal music mp3 is often recommended that has just the right balance of soothing tone and swirly melodies. With walking meditation, though, the world is your soundtrack. Nature itself provides the atmosphere.

Some people like to do a walking meditation through a city landscape, taking in the full diversity of humanity which forms our global community. Other people prefer to do their walking meditation in a park or garden, where the “civilization” falls away and we connect more closely with the world as it once was.

The beauty of walking meditations is that you don’t have to limit yourself to just one option. One day you can choose to walk through an awe-inspiring art museum, pausing before each object to draw in its unique message. On another day you can walk through a quiet forest, allowing each rustle of leaf-on-branch to pull you further into your mindfulness.

And some days you can walk in quiet loops around your home, letting the rain showers outside gently wash away any worries and concerns. All that matters is the heel-arch-toe. Heel-arch-toe.

Breathe.

Breathe.

When you think about meditation, you may automatically picture yourself sitting down, but meditating while walking is another useful option. Consider these benefits of walking meditation and suggestions for how to get started.

Benefits of Walking Meditation

1. Learn a popular technique. Walking meditation is a common variation that you’re likely to encounter at many retreat centers. By getting acquainted with this method, you’ll be ready to join in.

2. Get off to a good start. Beginners may find it uncomfortable to sit for long periods. Taking a stroll provides a different approach to launching a meditation practice.

3. Reduce agitation. When stress builds up, you may prefer to keep moving around. Rather than skipping a session completely, just stay on your feet.

4. Manage fatigue. It’s easy to nod off if you were up all night finishing a report or nursing a sick child. Remaining erect is likely to keep you more alert until you can get the rest you need.

5. Exercise more. Meditation can be good for your body as well as your mind. Every bit of physical activity counts when it comes to staying fit. A walking meditation of 15 minutes to an hour is a gentle, but effective, workout.

6. Integrate mindfulness into ordinary activities. One purpose of meditation is to develop a clearer mind that you can rely on all day long. When you get used to walking while meditating, you’ll become more skilled at generating positive thoughts in any setting.

VIDEO: Walking Meditation: Instructions and Benefits Explained


Walking meditation is a great practice for those of us who experience pain or discomfort when doing sitting meditation. At full-day retreats, it is common to interchange sitting and walking meditation so that one hour sitting meditation is followed by half an hour walking meditation.

Walking meditation can increase our concentration and mindfulness especially when our mind is extremely distracted or agitated. In this video, I give some simple instructions on my favorite walking meditation technique and I explain the benefits of practicing walking meditation in general. Mindah-Lee Kumar (The Enthusiastic Buddhist)

CONNECT WITH ME HERE: Membership site for more teachings and support.

Learning to Meditate the Walking Meditation Way

It is helpful to have comfortable walking shoes and comfortable clothes in general for the location you’re going to walk. If you’re able to walk barefoot and want to do that, that is quite fine. The overall focus is to ensure your health and safety are protected.

Choose a location for today’s practice. You can even do it at home if you wish. Walking meditation is a perfect meditation at-home project.

1. Create a path. Layout a route for yourself. You could walk around your living room or visit a local park. If you stick to an area you know well, it will be easier to minimize distractions.

2. Focus on your feet. Start out by noting each step. Over time, you’ll become more aware of the many individual movements involved. Imagine that your soles are caressing the earth.

3. Pace yourself. Most people find that a slower pace is conducive to becoming more deliberate and attentive. You may want to start out walking the way you usually do and gradually ease up.

4. Lower your eyes. Try keeping your eyes half shut and softly aimed at the ground a couple of feet ahead of you. If you’re in a spot where there are too many obstacles to do this, relax and enjoy the scenery.

5. Position your arms. Lower your shoulders and let your arms hang easily along the side of your body. Clasp your hands gently in front of your lower abdomen.

6. Bring a smile to your face. Let a smile well up from within. Visualize pleasant and soothing images like flower gardens and snowy mountains.

7. Quiet down. Leave your earphones at home. Put aside your plans for the evening. Observe the stillness in your mind.

8. Take full breaths. Breathe deeply from your diaphragm. Feel your abdomen rise and fall. Gradually synchronize your footsteps and your breath in whatever pattern is natural and sustainable.

9. Prepare for sitting meditation. Walking meditation is an ideal transition to sitting meditation. A brief walking meditation session will help you clear your head and dissolve tension in your body so you can concentrate better.

10. Alternate between walking and sitting. Another good use of walking meditation is to make it a supplement to your sitting practice. If your foot gets a cramp or you just want to move around, meditating on your feet will help you extend your practice time.

Diversify your practice by meditating while walking. It will help you apply mindfulness to more of your daily routine so that you can enjoy greater peace and contentment.


Mindfulness Walking Meditation PDF

FREE Walking Meditation PDF eBook Download!

Click the image to download your copy to understand and master the Walking Meditation method of meditating.

Here’s an overview of this important guide:

How you can find your happiness through Walking Meditation!

Learn killer strategies to get into Walking Meditation mode.

Master the essential ‘MUST HAVE’ techniques in Walking Meditation.

Understand the full benefits of Walking Meditation and how they fit into your life.

Learn how to remove the meditation objects of Walking Meditation.


Mindfulness Walking Meditation Script

Beginning Of Script:

When you are ready to begin, stand with your feet hip-width apart and take in a long, deep breath. Let your breath fill your upper chest, your mid-chest, and then your abdomen.

Pause for a moment, savoring the oxygen.

Now breathe out fully, squeezing your lungs and diaphragm to expel the toxins and negativity. You are done with those.

Pause.

Now breathe in again, longer, deeper, and allow your shoulders to relax. Allow everything to relax. All that matters, for this time period, is yourself and your calm. That is what you are working on. That is your practice for this time period. Everything else will wait.

When you’ve taken a few breaths, it’s time to begin the walking.

Stretch out your right foot and allow the heel to contact the ground, settling you. It is your connection to this Earth we all call home. Roll forward to the arch of your foot. Then, as you move toward the ball of your foot, your balance naturally eases and your left foot comes forward. Let it move. Notice that shift. We do it so many times every day that we take it for granted.

But this shift of balance is key to how everything else works. We balance the halves. We shift from one to another. We are flexible. We are capable of encompassing different options. We are complex and unique and fully realized human beings.

Let the other foot make contact. Notice how it begins its roll. How the other foot comes up. How everything works together. Our complex, intricate bodies do things that are near miraculous. We should learn to treasure and feel gratitude for this.

Keep your attention on your feet. On this contact with the Earth. With this knowledge that we are part of an entire interconnected working of nature and weather and sky and planet. We are all in this together. We are all parts of a larger whole.

Heel. Arch. Ball. Toe.

Breathe.

End Of Script

Infographic: How to Practice Walking Meditation

When you practice walking meditation, you place your entire awareness in the process of walking. Many of us walk to get from one place to the next. We feel pressured to move ahead, to arrive at the destination as soon as possible.

But in the practice of walking meditation, we go for a stroll. We have no destination in mind. The purpose of walking meditation is walking meditation itself. We enjoy the process of walking, not arriving at our destination. Follow the simple steps outlined in this infographic to learn walking meditation.

Brought to you by Soulfularogya.com

Infographic: How to Practice Walking Meditation

Dealing with Distractions

As you move, things will come up around you. Maybe it’s a robin’s song. Maybe it’s the feel of a breeze against your cheek. Maybe it’s the scent of pine. Whatever it is, notice it, acknowledge it, and return your attention to your movement. To the connection of each foot with the Earth.

It could be that some things come up which bother you. Maybe it’s a dog barking. Maybe it’s a car horn honking. Also, acknowledge that and let it move on. The things around us simply are. They are not innately “good” or “bad”. The more we learn to acknowledge them and then let them go, the more we can learn to focus our energies on what truly matters to us.

It will definitely happen that your thoughts drift to random things in your mind. Maybe it’s a to-do list. Maybe it’s an argument you had with someone yesterday. Maybe it’s worrying about tomorrow. This is what the mind does. It leaps and twists. And this is the core aspect of learning how to meditate. When you are learning to meditate, you are training your mind to release its tendency to jump away from the task at hand. You are training it how to focus in on the task of now.

So be gently compassionate with yourself when your thoughts flit away from your footsteps. From your grounding. It’s what minds do and yours is simply doing what comes naturally to it. Smile and gently draw your mind’s attention back to your footsteps. That is what we are doing here. We are building that skill. We are teaching our minds how to hold onto focus just for a little while. Just for a few breaths. And then the mind skips off, like a playful puppy, and we draw it back in again. We guide it to a position of greater strength.

When you are done with your walking meditation, stand still and draw in a few long, deep breaths. Give yourself credit for how you did today, no matter how many distractions wriggled their way into the process. The very act of practicing is what is key here. Every session you practice improves your mind’s strength.

How To Do Meditation At Home – Walking Style

Mindful Walking MeditationIt’s easy for most people to envision how to do a walking meditation at a local park. Many parks have built-in walking trails that guide a person along a route. A person simply has to walk along that route, following the signposts, to be able to make a circuit. The distance and difficulty are clearly laid out.
But how does one do a walking meditation at home?

The key is to be creative and mindful. You don’t have to go far. If you have multiple rooms, you can make explorations of them. It doesn’t really matter what is in those rooms since your intention is to focus on your heel, arch, ball, and toe. Even if you have just one room, you can do gentle loops around it. It doesn’t matter where you go. All that matters is that there is space for a heel, arch, ball, and toe to connect.

If you enjoy variety, and you have multiple sections of a room or house to work with, you can add some unique aspects to each one. Maybe have a vanilla candle in one room and a cinnamon candle in another room. Maybe one room can be in bright sunlight and the other has the shades drawn for a darker experience.

Perhaps have you have soft music playing in one room. Anything like that gives your mind some different experiences to work with. The purpose of all of it is to help you train your mind to retain its focus on your feet. On your steps. On your connection with the ground beneath you.

The Best Way to Meditate – Walking Style

As we’ve discussed, walking meditation can be done pretty much anywhere, at any time, in any situation. The only things to think about involve your own safety. If it’s a dangerous area of an inner-city, I might not suggest walking in the middle of the night. If it’s a rocky path, I might not recommend wearing four-inch high heels. But other than that, as long as you keep an eye on your safety and healthy, pretty much anything is fair game.

The important part is not where you are. It’s not what is around you. It’s the fact that you are training your brain to return to your steps. To focus on your feet.

That being said, some beginners sometimes become fairly “robotic” in how they walk. They are stilted and hyper-attentive to how their feet connect. They walk unnaturally in order to focus on each microsecond of the process.
As much as possible, walk naturally. Yes, walk slowly. For some people who are used to speed-walking everywhere, this will be a challenge. It’s a good challenge.

It’s good to learn how to slow down, take a breath, and savor each moment. So if you are currently a speed-walker for whatever reason, see this as training in a new style of walking. But, other than that, try to walk naturally. Try to walk at a gentle rhythm. The aim is not to “stilt” your walking but to be mindfully aware of the footsteps.

Summary

Walking meditations have been done in every culture, in every part of the world, since the beginning of time. Pilgrimages and foot travel are a built-in aspect of who we are. Add walking meditation into your regular practice as one way to reconnect with who we are and where we are going.

You’ll find that its strengths and benefits are quite vast, and it provides another way of approaching meditation and mindfulness which heal the body and soothe the soul. Namaste.

Filed Under: Learn Mindfulness Meditation, Meditation Techniques

by Meditation Life Skills

Mindful Walking Meditation Explained

Mindful Walking Meditation

In this meditation method, you will be able to acquire not just the basic knowledge regarding walking meditation, but extreme power to uplift yourself and your inner experience and sensation beyond tradition and definition.

Walking meditation is usually understood as primarily intended to relieve stress in the legs. While it has this effect, this is not the only meaning of Kinhin.

During sitting, the legs may turn numb, or ‘go to sleep’. This does not mean that the circulation is bad, quite the opposite. There is an old saying in Zen, “A fire that begins in your toes and consumes your whole body”- this is the meaning of this numbness. The smallest thing- even the legs going to sleep- is a subject of investigation in our Zen training.

An ancient question asks, “can you make your body as limp as a baby’s?” When your legs and feet are numb, you will notice that your ankles are usually flexible.

Once when I was having private Dokusan with my Zen master, the late Reverend Dr. Soyu Matsuoka-roshi, Archbishop of Soto Zen North America, which consisted to two normal sitting periods of one hour with Kinhin and no talking both legs had gone completely to sleep by the ending gong. When I stoop up, both feet were absolutely buzzing in my socks.

As I stepped to the altar, the toes of my right foot dragged on the carpet and folded under to where I was partially standing on the top of my foot. I nearly fell down! Sensei caught me. It woke my foot up, but it didn’t hurt.

Kinhin is the extension of the stillness of zazen into the action of walking. In your mind, you should strive to eliminate any distinction between the two as they are more alike than different.

There is a famous Zen saying, “Stillness in Action – Action in Stillness”. We have this calligraphy by the late Reverend Dr. Soyu Matsuoka-roshi of this expression. It also connotes “Silence is Thunder- Mokurai.” This is the more essential meaning of walking meditation- it brings the strength of meditation into the everyday act of walking.

It is also symbolic of the Buddha’s walking round and round the bodhi-tree following his Enlightenment. So it likewise represents your ‘wandering about in the world of enlightenment’, in the words of Dogen-Zenji, the founder of Soto Zen Buddhism, for the first time.

Preparations For Walking Meditation

Preparations For Walking Meditation

Finding a Suitable Place

The place where the Lord Buddha did walking meditation at Bodhgaya after his Enlightenment still exists to this day. His walking path was seventeen steps long. These days the Forest Monks tend to make their walking meditation paths much longer — up to thirty steps long. The beginner may find thirty paces too long because their mindfulness has not yet developed. By the time you come to the end of the path, your mind may have been “around the world and back.”

How To Breathe Mindfully While Meditating For Reducing Stress…

Remember, walking is a stimulating posture, and initially the mind tends to wander a great deal. It is usually better for beginners to start off on a shorter path; fifteen paces would be a good length.

If you do a walk meditation outside, find a secluded place where you won’t be distracted or disturbed. It is good to find a walking path that is slightly enclosed. It can be a distraction to walk in an open area where there is a view, as you may find that the mind is drawn out to the scenery. If the path is closed in, it tends to bring the mind inwards, into one’s self and towards peace. An enclosed area is especially suitable for speculative personalities who like to think a lot; it helps to calm their minds.

Preparing the Body and Mind

Once you have chosen a suitable path, stand at one end. Stand erect. Put the right hand over the left in front of you. Don’t walk with your hands behind your back. A meditation master who visited the monastery where I was staying once commented when he saw one of the guests walking up and down with his hands behind his back: “He’s not walking meditation; he’s going for a stroll.”

By placing the hands in front, it creates a clear determination to focus the mind on walking meditation, to differentiate from “just walking.” The practice is first to develop samādhi, a Pali word that means focusing the mind, developing the mind to one-pointedness by gradual degrees of mindfulness and concentration. To focus the mind, one has to be diligent and determined. This requires a degree of physical as well as mental composure. One begins by composing oneself by clasping the hands in front. Composing the body helps to compose the mind.

Having thus composed the body, one should then stand still and bring awareness and attention to the body. Then raise your hands together in Anjali, a gesture of respect, and with your eyes shut reflect for a few minutes on the qualities of the Buddha, the Dhamma, and the Saṅgha.

Contemplate having taken refuge in the Buddha, the Wise One, He who Knows and Sees, the Awakened One, the Fully Enlightened One. Reflect in your heart on the qualities of the Buddha for a few minutes. Then recall the Dhamma”the Truth that you are striving to realize on the walking meditation path.” Finally, bring to mind the Saṅgha, especially those fully Enlightened Ones who have realized the Truth by cultivating meditation.

Then bring the hands down in front of you and make a mental determination on how long you are going to “walk meditation’,” be it half an hour, one hour, or more. However long you determine to walk for, adhere to it. In this manner, you are nurturing the mind at that initial stage of the meditation with zest, inspiration, and confidence.

Benefits And Advantages Of Walking Meditation

Benefits And Advantages Of Walking Meditation

The Buddha spoke of five benefits of walking meditation. In the order that he listed them in this Sutta, they are as follows: walking meditation develops endurance for walking long distances; it is good for striving; it is healthy; it is good for the digestion after a meal, and the concentration won from walking meditation lasts a long time.

Walking Meditation Instructions For Mindfulness And Awareness HERE…

Developing Endurance for Walking Distances

The first benefit of walking meditation is that it leads to endurance in walking distances. This was particularly important at the time of the Buddha when most people traveled on foot. The Buddha himself would regularly go wandering from place to place, walking up to sixteen kilometers a day.

So he recommended that walking meditation be used as a way of developing physical fitness and endurance for walking long distances. Forest monks these days still go wandering; it is called Tudong in Thai. They take their bowls and robes and walk, seeking out secluded places to meditate.

In preparation for wandering, they progressively increase the amount of walking meditation so as to develop their physical fitness and endurance. They increase the number of hours of walking meditation a day to at least five or six hours.

Good for Striving

Striving, especially to overcome drowsiness, is the second benefit. While practicing sitting meditation, meditators may slip into tranquil states, but if they are “too tranquil”‖ they may start nodding off to sleep. Without mindfulness and awareness, meditation, even though it feels peaceful, can turn into dullness because it has been overcome by sloth and torpor. Doing walking meditation can counteract this tendency.

Ajahn Chah used to recommend us that once a week we stay up all night, sitting and doing walking meditation throughout the night. We tended to get very drowsy around one or two in the morning, so Ajahn Chah recommended we do the walking meditation backward to overcome drowsiness. You don’t fall asleep walking backward!

Once at Bodhinyana Monastery in Western Australia, I went out early one morning, around five o’clock, to do some walking meditation and saw a layman, who was staying for the Rains Retreat in the monastery, doing walking meditation up and down along the top of the six-foot-high wall in front of the monastery. By putting great effort into being mindful of each step, he was overcoming drowsiness by developing a heightened sense of alertness, effort, and zeal.

Good for Health

The Buddha said that walking meditation leads to good health. This is the third benefit. We are all aware that walking is considered a very good form of exercise. These days, we even hear of “power walking”. Well, we are talking here about “power meditation,” developing walking meditation as both a physical and mental exercise. But to get both benefits, we have to bring awareness to the process of walking, instead of just walking and letting the mind wander off thinking of other things.

Good for Digestion

The fourth benefit of walking meditation is that it is good for the digestion. This is particularly important for monks who eat one meal a day. After a meal, the blood goes to the stomach and away from the brain. Thus one can feel drowsy. Forest monks stress that after a meal one should do a few hours of walking meditation because walking up and down helps the digestion. For lay meditators too if you have had a heavy meal, instead of going to bed, go out and do an hour of walking meditation. It will help with physical wellbeing and provide an opportunity to cultivate the mind.

Good for Sustaining Concentration

The fifth important benefit of walking meditation is that the concentration arising out of walking meditation sustains itself for a long time. The walking posture is a relatively coarse or complex meditative posture compared to sitting. While sitting, it is easy to maintain one’s posture. We have our eyes closed so there are no visual sense stimuli, and we are not engaged in any bodily movement.

So sitting, in comparison to walking, is a simpler posture in terms of the activities involved. The same is true for standing and lying down because there is no movement taking place. If one has developed concentration only in the sitting posture, when one gets up from that position and begins with bodily movements like walking, it is harder to maintain that state of concentration. This is because one is moving from a refined state to a coarser state. While we are walking there is much more sensory input.

We are looking where we are going; thus there is visual input. There is also sensory input from the movement of the body. Therefore if we can concentrate the mind while walking and receiving all these sensory stimuli, then when we change from that posture to a simpler one, concentration becomes easier to maintain.

That is when we sit down the strength of mind and power of that concentration carries over easily to this posture. So walking meditation can help to develop strength and clarity of mind, and a concentration that can carry over into other less active meditation postures.

Walking Meditation: Walkthrough

Infographic: How to Practice Walking Meditation

When you practice walking meditation, you place your entire awareness in the process of walking. Many of us walk to get from one place to the next. We feel pressured to move ahead, to arrive at the destination as soon as possible.

But in the practice of walking meditation, we go for a stroll. We have no destination in mind. The purpose of walking meditation is walking meditation itself. We enjoy the process of walking, not arriving at our destination. Follow the simple steps outlined in this infographic to learn walking meditation.

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Infographic: How to Practice Walking Meditation

Most people in the West associate meditation with sitting quietly. But traditional Buddhist teachings identify four meditation postures: sitting, walking, standing and lying down. All four are valid means of cultivating calm and clear mindfulness of the present moment. The most common meditation posture after sitting is walking. In meditation centers and monasteries, indoor halls and outdoor paths are often built for walking meditation.

On meditation retreats, regular walking meditation is an integral part of the schedule. In practice outside of retreats, some people will include walking as part of their daily meditation practice – for example, ten or twenty minutes of walking prior to sitting, or walking meditation instead of sitting. Walking meditation brings a number of benefits in addition to the cultivation of mindfulness.

It can be a helpful way of building concentration, perhaps in support of the sitting practice. When we are tired or sluggish, walking can be invigorating. The sensations of walking can be more compelling than the more subtle sensations of breathing while sitting. Walking can be quite helpful after a meal, upon waking from sleep, or after a long period of sitting meditation.

At times of strong emotions or stress, walking meditation may be more relaxing than sitting. An added benefit is that, when done for extended times, walking meditation can build strength and stamina. People have a variety of attitudes toward walking meditation. Some take to it easily and find it a delight. For many others, an appreciation of this form of meditation takes some time; it is an ― acquired taste. Yet others see its benefits and do walking meditation even though they don’t have much taste for it.

To do formal walking meditation, find a pathway about 30 to 40 feet long, and simply walk back and forth. When you come to the end of your path, come to a full stop, turn around, stop again, and then start again. Keep your eyes cast down without looking at anything in particular. Some people find it useful to keep the eyelids half-closed.

We stress walking back and forth on a single path instead of wandering about because otherwise, part of the mind would have to negotiate the path. A certain mental effort is required to, say, avoid a chair or step over a rock. When you walk back and forth, pretty soon you know the route and the problem-solving part of the mind can be put to rest.

Walking in a circle is a technique that is sometimes used, but the disadvantage is that the continuity of a circle can conceal a wandering mind. Walking back and forth, the little interruption when you stop at the end of your path can help to catch your attention if it has wandered. As you walk back and forth, find a pace that gives you a sense of ease.

I generally advise walking more slowly than normal, but the pace can vary. Fast walking may bring a greater sense of ease when you are agitated. Or fast walking might be appropriate when you are sleepy. When the mind is calm and alert, slow walking may feel more natural. Your speed might change during a period of walking meditation.

See if you can sense the pace that keeps you most intimate with and attentive to the physical experience of walking. After you’ve found a pace of ease, let your attention settle into the body. I sometimes find it restful to think of letting my body take me for a walk. Once you feel connected to the body, let your attention settle into your feet and lower legs.

In sitting meditation, it is common to use the alternating sensations of breathing in and out as an ―anchor‖ keeping us in the present. In walking meditation, the focus is on the alternating stepping of the feet.

With your attention in the legs and feet, feel the sensations of each step. Feel the legs and feet tense as you lift the leg. Feel the movement of the leg as it swings through the air. Feel the contact of the foot with the ground. There is no “right experience.” Just see how the experience feels to you. Whenever you notice that the mind has wandered, bring it back to the sensations of the feet walking. Getting a sense of the rhythm of the steps may help maintain a continuity of awareness.

As an aid to staying present, you can use a quiet mental label for your steps as you walk. The label might be ―stepping, stepping or left, right. Labeling occupies the thinking mind with a rudimentary form of thought, so the mind is less likely to wander off. The labeling also points the mind towards what you want to observe. Noting “stepping” helps you to notice the feet.

If after a while you notice that you are saying right for the left foot and left for the right foot, you know that your attention has wandered. When walking more slowly, you might try breaking each step into phases and using the traditional labels ― lifting, placing.‖ For very slow walking, you can use the labels ― lifting, moving, and placing.

Try to dedicate your attention to the sensations of walking and let go of everything else. If powerful emotions or thoughts arise and call your attention away from the sensations of walking, it is often helpful to stop walking and attend to them. When they are no longer compelling, you can return to the walking meditation. You also might find that something beautiful or interesting catches your eye while walking. If you can’t let go of it, stop walking and do a looking meditation. Continue walking when you have finished looking.

Some people find that their minds are more active or distractible during walking than during sitting meditation. This may be because walking is more active and the eyes are open. If so, don’t be discouraged and don’t think that walking is thus less useful.

It may, in fact, be more useful to learn to practice with your more everyday mind. You can train your mind to be present any time you walk. Some people choose specific activities in their daily routines to practice walking meditation, such as walking down a hallway at home or at work, or from their car to their place of work.

In our daily lives, we spend more time walking than sitting quietly with our eyes closed. Walking meditation can serve as a powerful bridge between meditation practice and daily life, helping us to be more present, mindful and concentrated in ordinary activities. It can reconnect us to the simplicity of being and the wakefulness that comes from it.

Meditation Objects for Walking Meditation

Meditation Objects for Walking Meditation

The Buddha taught forty different meditation objects, many of which can be used on the walking path. However, some are more suitable than others. I shall discuss a number of these meditation objects here, beginning with those most commonly used.

Awareness of the Walking Posture

The first method is awareness of the walking posture. While walking, place all your attention at the soles of the feet, on the sensations and feelings as they arise and pass away. As you walk, the feeling will change. As the foot is lifted and comes down again into contact with the path, a new feeling arises. Be aware of this sensation on the sole of the foot.

Again as the foot lifts, mentally note the new feeling as it arises. When you lift each foot and place it down, know the sensations felt. At each new step, certain new feelings are experienced and old feelings cease. These should be known with mindfulness. With each step there is a new feeling experienced — feeling arising, feeling passing away; feeling arising, feeling passing away.

With this method, we place mindfulness on the feeling of walking itself, on each step taken, on the Vedanā (pleasant, unpleasant or neutral sensations). We are aware of whatever type of vedanā arises at the soles of the feet. When we stand, there is a sensation, a feeling, of the contact with the ground. This contact can produce pain, heat or other sensations.

We place our mindful attention on those feelings, knowing them fully. When raising the foot to take a step, the feeling changes as soon as the foot loses contact with the ground. When we place that foot down, again a new feeling arises as the foot comes into contact with the ground.

As we walk, feelings are constantly changing and arising anew. We mindfully note this arising and passing away of feelings as the soles of the feet lift off or touch onto the ground. In this way, we are keeping our full attention just on the sensations that arise through walking.

Have you ever really noticed before the feelings in the feet as you walk? They happen every time we walk, but we tend not to notice these subtle things in life. When we walk, our minds tend to be somewhere else. Walking meditation is a way of simplifying what we are doing when we are doing it. We are bringing the mind to the here and now, being one with walking when walking. We are simplifying everything, quieting the mind by just knowing the feeling as it is arising and passing away.

It is important to remember when walking to keep the eyes cast down about a meter and a half in front. Don’t be looking around distracted by this or that. Keep awareness on the feeling at the soles of the feet, and in this way, develop focused attention, and clear knowingness of walking while walking.

How fast should you walk?

Ajahn Chah recommended walking naturally, not too slow or too fast. If you walk fast, you might find it very difficult to concentrate on the sensation of feeling arising and passing away. You may need to slow down. On the other hand, some people may need to speed up. You have to find your own pace, whatever works for you. You can begin slowly at first then gradually come to your normal walking pace.

If your mindfulness is weak (meaning your mind wanders a lot), then walk very slowly until you can stay in the present moment of each step. Start by establishing mindfulness at the beginning of the path. When you arrive in the middle of the path, and then mentally ask yourself, Where is my mind? Is it on the feeling at the soles of the feet? Do I know the contact here and now, at this present moment?

If the mind has wandered off, then bring it back to the sensations at the feet again and continue walking. When you get to the end of the path, turn slowly around and re-establish your mindfulness. Where is the mind? Has it wandered off? Does it know the feeling at the soles of the feet? The mind tends to wander elsewhere chasing thoughts of anxiety, fear, happiness, sorrow, worries, doubts, pleasures, frustrations and all the other myriad thoughts that can possibly arise.

If mindfulness of the meditation object is not present, re-establish the mind on the simple act of walking, and then begin to walk back to the other end of the path.

When you get to the middle of the path, again note, I am now in the middle of the path and check to see if the mind is with the object. Then, once you arrive at the end of the path mentally note, Where is the mind? In this way, you walk back and forth mindfully aware of the feelings arising and passing away. While walking, constantly reestablish your mindfulness pulling the mind back, drawing the mind inward, becoming aware, knowing the feeling at each moment as it is arising and passing away.

As you sustain mindfulness on the sensations and feelings at the soles of the feet, you will notice that the mind gets less distracted. The mind becomes less inclined to go out to things that are happening around you. You become calmer. The mind becomes tranquil as it settles down. Once the mind is calm and tranquil, then you’ll find that walking becomes too coarse an activity for this quality of mind. You will just want to be still. So stop and stand to allow the mind to experience this calm and tranquility.

Walking involves the mental volition to move, and your mind may be too focused on the meditation object to move.

Continue the practice in a standing position. Meditation is about the work of the mind, not about any particular posture. The physical posture is just a convenient means to enhance the work of the mind. This calmness and tranquility are known as Passaddhi; it is one of the factors of Enlightenment.

Concentration and tranquility work together with mindfulness; combined with the factors of energy, investigation of Dhamma, joy, and equanimity, they make up the Seven Factors of enlightenment. When in meditation the mind is tranquil, then because of that tranquility there will arise a sense of joy, rapture, and bliss. The Buddha said that the bliss of peace is the highest happiness.

A concentrated mind experiences that peace and this peace can be experienced in our lives. Having developed the practice of walking meditation in a formal context, then when we are walking around in our daily lives going to the shops, walking from one room to the other, we can use this activity of walking as meditation. We can be aware just of walking, simply being with that process. Our minds can be still and peaceful. This is a way of developing concentration and tranquility in our daily lives.

From Sitting Meditation to the Walking Path

If while doing sitting meditation, the mind becomes tranquil with a certain meditation object, then you can use that same object in walking meditation. However, with some subtle meditation objects, such as the breath, the mind must have attained a certain degree of stability in that calmness first. If the mind is not yet calm and you begin walking meditation focusing attention on the breath, it will be difficult, as the breath is a very subtle object.

It is generally better, to begin with, a coarser object of meditation, such as the sensations of feelings arising at the feet. There are many meditation objects that do transfer well from the sitting to the walking posture: for example the Four Divine Abiding: Loving-kindness, Compassion, Appreciative Joy and Equanimity.

As you pace back and forth develop the expansive thoughts based on loving-kindness, “May all beings be happy, may all beings be at peace, may all beings be free from all suffering.” You can use the walking posture as a complement to sitting, developing meditation on the same object but in a different posture.

Choosing a Mantra

If while walking meditation you find that you are getting drowsy, then activate the mind, rather than calm it, with a mantra so that it becomes more focused and awake. Use a mantra-like Buddho, repeating the word quietly to yourself over and over again. If the mind still wanders, then start saying Buddho very quickly, and walk up and down very fast. As you walk, recite Buddho, Buddho, Buddho. In this way, your mind can become focused very quickly.

Let me tell you a story that illustrates the effectiveness of a mantra. When Tan Ajahn Mun, the famous forest meditation teacher, was dwelling in North Thailand, the hill tribes in the area knew nothing about meditation or meditation monks. However the hill tribe people are very inquisitive. When they saw him walking up and down on his path, they followed him in a line. When he turned around at the end of the path, the whole village was standing there.

They had noticed him walking back and forth with his eyes cast down and had assumed he was searching for something. They inquired, “What are you looking for, Venerable Sir? Can we help you find it?” He skillfully replied, “I’m looking for Buddho, the Buddha in the heart. You can help me to find it by walking up and down on your own paths looking for the Buddha.” With this simple and beautiful instruction, many of those villagers began meditating, and Tan Ajahn Mun said they obtained wonderful results.

Contemplation of the Way Things Are

Investigation of Dhamma is one of the Factors of Enlightenment. Contemplating the teachings and the laws of nature can be employed while walking up and down the meditation path. This does not mean that one thinks or speculates randomly. Rather, it is the constant reflection and contemplation of the Truth, the Dhamma.

Investigating Impermanence

For example, one can contemplate Impermanence by observing the process of change, and seeing how all things are subject to change. One develops a clear perception of the arising and passing away of all experience. Life is a continual process of arising and passing away, and all conditioned experience is subject to this law of nature. By contemplation of this Truth, one sees the characteristics of existence.

One sees that all things are subject to change. All these things are not satisfactory. All things are not-self. One can investigate these fundamental characteristics of nature on the walking meditation path.

Recollecting Generosity and Virtue

Buddha continually stressed the importance of generosity and virtue. While on the walking path, one can reflect on one’s virtue or on acts of generosity. Walk up and down and ask yourself, “Today, what acts of goodness have I done?”

A meditation teacher I knew often used to comment that one reason meditators cannot get peaceful is that they have not done enough goodness during the day. Goodness is a cushion for tranquility, a base for peace. If we have done acts of kindness during the day—having said a kind word, do a good deed, been generous or compassionate—then the mind will experience joy and rapture. Those acts of goodness and the happiness that comes from them will become the conditional factors for concentration and peace. The powers of goodness and generosity lead to happiness and it is that wholesome happiness which forms the foundation for concentration and wisdom.

The recollection of one’s good deeds is a very appropriate meditation subject when the mind is restless, agitated, angry, or frustrated. If the mind lacks peace, then recollect your past kind actions. This is not to for the purpose of building up your ego, but recognition of the power of goodness and wholesomeness. Acts of kindness, virtue, and generosity bring joy into the mind, and joy is a Factor of Enlightenment.

Recollecting acts of generosity; reflecting on the benefits of giving; recalling one’s virtue; contemplating the purity of harmlessness, the purity of honesty, the purity of propriety in sexual relations, the purity of truthfulness, the purity of non-confusion of mind by avoiding intoxicants—all of these recollections can serve as meditation objects on the walking path.

Summary

Walking meditations have been done in every culture, in every part of the world, since the beginning of time. Pilgrimages and foot travel are a built-in aspect of who we are. Add walking meditation into your regular practice as one way to reconnect with who we are and where we are going.

You’ll find that its strengths and benefits are quite vast, and it provides another way of approaching meditation and mindfulness which heal the body and soothe the soul. Namaste.

 

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