FREE MEDITATION

CANKAMANA, THE WALKING MEDITATION

Many people, especially those who are new to meditation practice, find it difficult to remain in the seated posture for long periods. An alternative and equally effective way is Cankamana, the walking meditation.
Time of Practice
In the first few experiences about 10 minutes, thereafter the duration can vary from 20 to 30 minutes and more, as you choose.
PRACTICE
Choose a space where you can walk in a straight line, without being disturbed. Even better if in nature. Better identify a beginning and an end of the route and repeat it at least 3-4 times, depending on the length (a length of 20-30 steps is recommended).

Walk back and forth with a stable gaze towards infinity. The steps are soft, light. His back is straight, but not stiff. Walk with awareness of your movements and your breath.
Mentally, at least at the beginning of the practice, it is helpful to say the words “up and down” connected with the movement of your foot. The walk is extremely slow. Your arms are placed behind the back and one hand holds the wrist of the other. Alternatively, you can open your arms to keep your balance.
Walk unhurriedly, remaining aware of the sensations you feel as you raise and lower one foot, then the other; feel how this awareness can transform a highly regenerative action. Pay attention to the sensations of the foot when raising and lowering. Do you feel hardness, heaviness, lightness? Do you perceive balance or imbalance? Do you feel firmly rooted to the earth? Stay aware of your feeling. When you finish the meditation cycle, stand still for a few moments listening to the resonance left by the movements. After that, let the sensations that have emerged flow and, if you feel it appropriate, write them down in a notebook.
BENEFITS
Greater psychophysical concentration
Helps you activate/strengthen the process of grounding with the earth
Allows you to empty your mind of disturbing thoughts
Helps you release tensions
Helps you reconnect with your body