Thich Nhat Hanh:
Walking meditation can be very enjoyable. We walk slowly, alone or with friends, if possible in some beautiful place. Walking meditation is really to enjoy the walking -walking not in order to arrive, but just to walk. The purpose is to be in the present moment and, aware of our breathing and our walking, to enjoy each step. Therefore we have to shake off all worries and anxieties, not thinking of the future, not thinking of the past, just enjoying the present moment.
We can take the hand of a child as we do it. We walk, we make steps as if we are the happiest person on Earth. Although we walk all the time, our walking is usually more like running. When we walk like that, we print anxiety and sorrow on the Earth. We have to walk in a way that we only print peace and serenity on the Earth.
We can all do this, provided that we want it very much. Any child can do it. If we can take one step like this, we can take two, three, four, and five. When we are able to take one step peacefully and happily, we are working for the cause of peace and happiness for the whole of humankind. Walking meditation is a wonderful practice.
When we do walking meditation outside, we walk a little slower than our normal pace, and we coordinate our breathing with our steps. For example, we may take three steps with each in-breath and three steps with each out-breath. So we can say, “In, in, in. Out, out, out.” “In” is to help us to identify the in-breath. Every time we call something by its name, we make it more real, like saying the name of a friend.
If your lungs want four steps instead of three, please give them four steps. If they want only two steps, give them two. The lengths of your in-breath and out-breath do not have to be the same. For example, you can take three steps with each inhalation and four with each exhalation. If you feel happy, peaceful, and joyful while you are walking, you are practicing correctly.
Be aware of the contact between your feet and the Earth. Walk as if you are kissing the Earth with your feet. We have caused a lot of damage to the Earth. Now it is time for us to take good care of her. We bring our peace and calm to the surface of the Earth and share the lesson of love. We walk in that spirit.
From time to time, when we see something beautiful, we may want to stop and look at it— a tree, a flower, some children playing. As we look, we continue to follow our breathing, lest we lose the beautiful flower and get caught up in our thoughts. When we want to resume walking, we just start again.
Each step we take will create a cool breeze, refreshing our body and mind. Every step makes a flower bloom under our feet. We can do it only if we do not think of the future or the past, if we know that life can only be found in the present moment.