Walking Meditation

Begin with slow walking meditation (or kinhin). Place your hands in shashu (holding left hand over right in the middle of you torso) and begin to walk slowly, stepping with your right foot first. Take a half step (heel of one foot to the arch of the other) with each exhalation. Raise and lower each foot at normal height with full awareness. Feel the entire surface of your foot on the ground, the pressure of your weight, and the subtle shifts in your body as your move slowly from one foot to the other. Keep your gaze soft and lowered onto the ground in front of you.

You may continue for the duration in “slow” kinhin, or, after several minutes, bring your feet together and do a standing bow (in shashu). As soon as you straighten up from bowing, begin walking faster. At Eon Zen, the speed for “fast” kinhin is “a stroll through a garden.” Practice maintaining awareness of your breath and all of your senses throughout.