Walking meditation and Kinhin

Walking meditation is a form of Qigong practice that incorporates slow, deliberate movements with focused breathing and mental awareness. It promotes balance, relaxation, and the flow of energy (Qi) throughout the body.

Kinhin is a form of walking meditation practiced in Zen Buddhism, usually in conjunction with seated meditation (zazen).

As a matter of fact, I started to practice Walking meditation on my own many years before I became acquainted to Zen. I had read about it in a Tai Chi book and decided to experiment with it.

In this article, we’ll explore Walking meditation and Kinhin.

 

1. Walking meditation

Walking meditation involves walking slowly and mindfully, focusing on the breath and straightening the spine.

Lots of guides to walking meditation put emphasis on mindfulness, mind control, being in the moment. And there is nothing wrong about all of this. However, this is not easy to do. So forget about it for the time being, and rather than worrying about being mindful of anything, concentrate on 2 only things :

1. Posture
2. Breathing.

 

While practicing, thoughts and distractions will arise. Just observe them and let them pass like clouds in the sky. If you get caught up in them, bring your attention back to your breathing and posture.

1. Posture: Keep your back straight, Squeeze your butt cheeks, relax your shoulders, arms either at your sides or with your hands clasped softly in front of you. Make sure your neck is vertical and your head is up.

2. Breath : Try to to coordinate your steps with your breath. For example, take a step with each inhale and another with each exhale. At the beginning of your practice use regular abdominal breathing : relax your abdominal muscles on the inhale and tighten them on the exhale.

Concentrate either on the feeling of the air in and out of your nose, or even better on the sensations you experience inside your abdomen, in your "Tanden" a little below your navel.

With practice, your mind will become more settled, and distractions will become less frequent.

2. KINHIN

Kinhin is a form of walking meditation we use in Zen.

In Soto Zen , we practice a very slow Kinhin. Kinhin was introduced in Japan by master Dogen Zenji (1200-1253 CE)

Practiced between long zazen sessions, Kinhin helps with circulation inside the legs, preventing stagnation and physical pain,
it therefore allows to cultivate a deeper awareness and insight.

Kinhin is usually practiced inside the Zendo, between sessions of Zazen. It follows a clockwise circuit.

 

Kinhin Walking is more formal than general waking meditation.

Hands : Hands are held in front of the solar plexus, The right fist around the left one, forearms horizontal.

Gaze : Keep your gaze lowered and directed toward either the ground or on the feet of the person ahead of you. Make sure, however, that your eyes only gaze down and your head stays up

Walking : In most Zendo, the walking is made by landing the heel first, then the sole and toes of the foot. I teach a different way of walking where the ball of the foot first lands on the ground and the heel follows. This is more in line with martial tradition, it helps keep a straighter spine. 

Walking is very slow.

Everything above mentioned about walking meditation applies to Kinhin.

The 2 main points, just like for general meditation, also are posture and breathing.

Practice 😃