Seated and Walking Meditation

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Walk as if you are kissing the Earth with your feet. —Thich Nhat Hanh

Over the past few weeks, I’ve released a series of mindfulness-themed podcasts and this week’s is no exception (coming shortly).

Mindfulness is one of the five TDJ Tenets and I find the practices to be a dose of fresh air infused with a waft of lavender. Two common practices are seated and walking meditation. On a silent meditation retreat, we alternate between the two and I’ve outlined the practices for you below.

(Click here and here for tips on creating your own silent meditation retreat)

1. Seated Meditation

Come to a comfortable seated position. Close your eyes and pay attention to your breath, body, thoughts, and emotions. As your mind wanders, bring it back to the breath to build concentration, observe your emotions, and notice physical sensations like clenching of the jaw. You will get distracted (repeatedly) and it doesn’t mean you’re doing it wrong. The act of noticing you’re distracted and returning to your breath IS the practice of meditation. Stay here for two to twenty minutes.

2. Walking Meditation

Instead of getting from point A to point B, the point of walking meditation is to arrive in the present moment of each step. Notice the movement of each foot as you lift it, move it forward, and place it back down with each step. Lift, shift, place. Walk back and forth in a line at home or wander on a large lawn. Practice for five to twenty minutes.

This week practice being still, breathing, and observing your thoughts. Bisous. x