WALKING MEDITATION is a wonderful practice that helps us to be present in every moment. Every conscious step we take helps us get in touch with the wonders of life that are here and now, available at this very moment.
We can coordinate our steps with our breathing as we walk normally on the sidewalk, no matter where we are.
Breathing in we can take a step and think: “I have arrived; am at home”.
“I have arrived” means: “I am already where I want to be—with my own life—and I don’t have to hurry to get anywhere, I don’t have to look for anything anymore.” “I am at home” means: “I have returned to my true home, which is life, here, in the present moment.”
Only the present moment is real; the past and the future are only ghosts that drag us towards regret, suffering, worry, fear. If each of your steps brings you back to the present, those ghosts cease to have power over you.
Breathing out, you can take three steps and still say to yourself, “I have arrived; am at home”. You have arrived at your true home and the wonders of life are here for you; you need not wander around looking for something else. You stop running.
In Zen, this is known as “stopping.” When you stop, your parents, your grandparents and all your ancestors stop too.
When you are able to take a step as a free person, all your ancestors, present in every cell of your body, also walk in freedom.
If you are able to stop running and walk freely, you express the most concrete and intense love, fidelity and devotion to your parents and all your ancestors.
I HAVE ARRIVED, I AM AT HOME,
IN THE HERE, IN THE NOW.
I AM FIRM, I AM FREE.
IN MYSELF I REFUGE.
This meditation poem will help you to solidly inhabit the present moment. Concentrate on these words and you will be able to firmly establish your presence in the present; Just like when you go up some stairs holding on to the railing, you will never fall.
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