Meditation is the practice of clearing the mind and becoming fully present in the current moment. Meditating helps practicioners become more mindful, or completely aware, of everyday thoughts, feelings, and actions. Seated meditation can serve as the foundation of an individual’s practice, but taking the practice into everyday life is often a challenge. Meditating while completing finite tasks can help transition practicioners into the bigger task of living a continuous state of mindfulness.
Walking Meditation Brings Awareness to the Breath and Body
Walking meditation draws the focus on conscious breathing (full breaths that empty and fill the lungs) and an awareness of the act of taking steps. In walking meditation, individuals can focus on how many steps they are taking on an inhalation and exhalation. Taking deliberate steps to feel the earth solidly underfoot, those meditating may eventually synchronize the number of steps on the inhalation with the number of steps on the exhalation.
According to Thich Nhat Hahn, some walkers can adopt phrases that can be synchronized with each step. For example, while taking two steps on an inhale the words,”warm light” can be repeated in the mind. On the exhale, if taking three steps, the phrase,”warm light shining” can be spoken. As these phrases are emphasized internally, they are also visualized with each step. Having a slight smile while walking will also benefit the practice.
Zen Work Practice Turns Common Household Chores into Mindfulness Practice
According to Zen Buddhist priest Zoketsu Norman Fischer, the Zen Buddhist tradition uses physical work as a form of meditation. Meditation in this form is done through tasks that require some form of repetition. Work is also done without talking. Practitioners focus on the breath as well as the rhythm of the body’s movement.
Below are some common household tasks that can be incorporated into a meditation practice:
Read on Nature Walk MeditationEnjoy nature anytime and increase self-awareness with a simple walking meditation.washing and drying dishespulling weedsfolding laundryhand sewingmopping,washing, or sweeping floorswashing windows
The goal is to only focus on the work at hand and take enjoyment in the task. For example, while washing dishes, concentrating on how the water feels on the skin, what each tiny soap bubble looks like, and the motion of the hands will keep the mind grounded in the present.
Sanghas (Buddhist communities) devote entire days or retreats to collective work practice around centers or temples. Participating in work days together not only helps with meditation, but it also reinforces the Buddhist concepts of giving for the benefit of others. To translate this practice into everyday life, members of a household or neighbors can work together in a silent spruce-up day.
Meditation Can Happen at Almost Anytime, Almost Anywhere
Practitioners can be in the present moment almost anywhere. Walking to a vehicle, an observation can be made on the veins in a leaf of a nearby bush. At work, if tension arises, feelings can be noticed and breathed through. While seated meditation can remain a core part of a practice, learning to take that practice into everyday life is a good first step in achieving mindfulness at all times.
Sources:
Fischer, Norman. On Zen Work. Retrieved July 21.
Hahn, Thich Nhat. 1996. The Long Road Turns to Joy: A Guide to Walking Meditation. Parallax Press. Berkely, CA
© 2010 Gia Grier McGinnis Share Article
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