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Dhamma Letter No. 98
Satipatthana 22 : Kayanupassana 13: The posture 4: Walking meditation 경행2
Last week, we looked at the five benefits of walking meditation and its purpose. (Dhamma Letter 97)
If we introduce walking meditation in two ways,
First, as I explained last week, instead of focusing on the gait itself, walk with a comfortable and natural gait. In this case, you must be able to simultaneously target and notice all the phenomena already occurring in the body and mind.
Instead of being distracted by the scenery outside, by people passing by, or by sounds, be mindful of what is happening inside you. It would be good if all the six sense organs could be observed: seeing, hearing, smelling, tasting, feeling touch, and being conscious. However, since this is an advanced stage of practice, you can start by noticing each sensation. As awareness becomes more and more clear, you can know all six sense elements at the same time. In the case of walking, however, only four elements are known: seeing, hearing, feeling, and consciousness.
The second method is mainly a rudimentary step that many people do. If you are starting walking meditation for the first time, or if your concentration is low and you are distracted, focus only on the gait itself.
If you lift up your steps, push forward, and be mindful of every moment you put them down in slow motion, you will double your concentration power.
If, mindfully, along with concentration, awareness continues undispersed with the intention to lift the foot, extend it forward, lower it, hit the ground, release it, etc. Concentration increases with every step. This increased concentration plays a decisively important role in sitting meditation.
It is good to be able to do it several times consistently for 10 to 40 minutes at a time. It is important to practice regularly in parallel with sitting meditation and observation of daily life.
If you go to the place where the Buddha and his disciples bhikkhus used to practice (in India), you can see that there are paths for walking meditation all over the place.
It is recommended to set a certain distance at home/workplace, indoors and outdoors, and in a park to practice walking meditation repeatedly, there will be many benefits.
May you cultivate your Sati continuously (Samma-Viriya)!
May you achieve the Samma-Sati through Satipatthāna (vipassana meditation)!
May all practice well and reach to Magga (道, the path of enlightenment) and Phala(果, the fruit of enlightenment)!
Edited by Euna Bonovich
If you have any questions related to dhamma & meditation, please feel free to ask. You can reach Ayya Kosalla directly at Bhikkhuni.Kosalla@gmail.com.
법에 대한 질문이 있으신 분은 위의 이메일 주소로 질문을 남겨주세요.
위빠사나명상의 마음관찰에 대한 논문을 한글 원본으로 읽고 싶으신 분은 클릭해서 다운로드 받을 수 있습니다. (네이버에 PDF 첨부)
The Korean Dhamma Letter is here 담마레터.
Buddha Sāsanaṁ Ciraṁ Tiṭṭhatu!
May the Buddha’s teachings last a long time!
Bhavatu Sabba Sotiṁ ca Maṅgalaṁ ca!!
May everyone be led on the path of peace and blessing!!
Sādhu Sādhu Sādhu !