Weekly Words of Wisdom
chosen by Lama Surya Das
for Dzogchen Center

9 October 2000

SURYA DAS'
SEVEN STEPS OF WALKING MEDITATION

1.     Mindful, slow walking

        "Just walking" -- Lifting-placing-putting, one step at a time, in
        slow motion, with total attention-mindfulness.

2.     Walking with eyes closed -- forward and back.

3.     Walking a line,  a labyrinth, atop a wall, or at water's edge, with
        total attention to each step of feet.

4.     "Walking with breath" -- synchronizing each step with each breath
        (one breath, one step).

5.     "Walking with mantra or prayer" -- synchronizing each step with your
        mantra or prayer, or with each syllable of it. For example, use the
        American Buddhist mantra "Here/Now": say "Here" with one step, and
        say  "Now" with the other.

6.     Standing Meditation -- to begin and end the walking period.

7.     Bowing -- bow to complete the walking meditation.

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