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"Walking meditation"
 

For meditation in the walking position, according to Lord Buddha's teaching, you must be aware that you are walking when you are doing so.

To walk means stepping forward of the left and right feet. That is why you must be aware of every step you take. If you try in the ordinary way with no Sati, you cannot concentrate on it and your mind will be wavering. Your concentrate will be intermittent. That is why you must have Sati for every step you take.

First you must know when a step forward has been taken. Next you must differentiate the raising of your foot, the moving forward, and the foot coming down. When your realization become closer together, and your Sati and concentration become stronger, you not differentiate your step in such a way but you realize the process of stepping forward as a whole from state to the end. Movement of the body and your knowledge must be together.
If you have stepped forward inattentively without realizing it , you must stop. Continue only after you have re-collected your thoughts which have dispersed.

Sometimes while taking a step forward, your mind is distracted by a sound, or a sight. If it so happens, you must stop your footsteps and continue only when you have concentration again.

Also, when you are about to turn around at the end of the foot path, you must not do so inattentively. You must notice the change from lifting of your foot to the mode of stopping. Then only must you start stepping forward, concentrating your mind on that particular foot.

While meditation in the walking position, it is not sufficient just to notice that you have lifted your foot, stepped and moved forward. You should clearly understand the impermanence of mind and matter.

Many people understand meditating in the walking position as Kayanupassana ( contemplation of the body ) only. However you can meditate all the four foundations of mindfulness in the walking position.

If you are concentration and meditating on the lifting of the foot it is Kayanupassana ( contemplation of the body ). At that moment it is necessary to distinguish between the desire to lift the foot and the actual movement of matter. Your mind is guiding the movement, and so matter follows the mind.

You can visualize this as a crane lifting, moving and placing boxes at a seaport.

There is movement of matter dute to the guidance of the mind. People can see just the stepping of the foot or the movement of the hand. However the corporeal collections inside are constantly changing depending on the movements. The changes of state from lifting of the foot, taking a step forward and putting the foot down, occurs only after a series of changes of the corporeal collection.

The literature mentions that it is like sand dripping out of a torn sand bag placed on a cart. The cart is being driven forward and the sand is dripping from the rear, Just as the particles of sand dropping is described as a stream of sand, the series of changes of the corporeal collections is the stepping forward of the foot or the movement of the hand. If your meditation is strong and you can understand this principle on your own, you will no longer see the image of your foot but only impermanence of the small particles. At that instance, the vision of yourself, others and creatures will no longer be in the mind of the Yogi, and the principles of Paramattha-sacca ( ultimate reality ) and impermanence of matter takes its place. This is Kayanupassana.

When you meditate while walking following Cittanupassana, the movement of matter and the knowledge of the mind should be together.

The lifting, stepping forward and stepping down of the foot should always be noticed by the mind which is surrounded by mindfulness, diligence and concentration. Just as matter keeps changing, the mind, which is trying to notice the movements, also changes. It knows when you have lifted your foot, taken a step forward, moved forwards or backwards. You may have the desire to step forward, stop, feel lazy, ache, or want to stop. Whenever a new knowledge arises you must know, notice and meditate.
 
While meditating you must notice that one knowledge is different from another. When you can notice the different, you will understand impermanence. When you understand impermanence, you will attain the wisdom of Anicca lakkhana.

It is the same for a Yogi who contemplates with Vedananupassana ( contemplation of feeling ). While walking he will have to contemplate on the sensation of comfort, ease, difficulties, and exhaustion.

If you contemplate in these ways, you will understand impermanence and can attain insight by meditating in the walking position.
 

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