Now that the weather is improving, the importance of being outdoors and in fresh air is amplified. Human being were not meant to spend all their time indoors; we are a species that early on, spent hundreds or thousands of generations walking, hunting, fishing, foraging, gathering, and sleeping outdoors. Nowadays, we find it difficult to get outdoors and away from our cozy indoor furniture, television, and devices.
Being outside is great in itself, but to amplify the refreshing, calming, and nourishing qualities of being outdoors, we can pair it with another positive activity, that can improve our mental and emotional well-being, keep us grounded, and allow us to practice reigning-in our busy minds: meditation.
Kinhin is a type of walking meditation practiced in some Buddhist traditions. It sometimes involves chanting, which is not mandatory for everyone. Just walking and following the steps is good enough to feel the positive effects, if practiced regularly.
I encourage everyone this spring to practice Kinhin outside at least once, for ten minutes. It could be in your backyard, on a safe trail, or in a park. What matters most is that you are outside, focused on the meditation, and won't get hit by a car.
- Find an outdoor space that is safe, quiet, and comfortable.
- Breathe deep for a bit to get your mind settled. It doesn't need to be a formal meditation session; just a few deep breaths before walking will do.
- Choose a straight path about forty or fifty feet long. Walking barefoot is encouraged, but not required.
- Form the hand position Shashu: make your left hand into a fist, wrapping fingers around your thumb. Wrap the other hand around the fist, and hold it at your sternum, so your left thumb is pressed against your chest, and your elbows are back; forearms are parallel to the ground. Or you can let your hands drop to your waist.
- Stand tall, but not rigid, and pick a focus point to look at towards the ground, about six feet in front of you. Keep your eyes open with a soft gaze, so you can see where you are going.
- Begin walking, taking one step with each breath, which should be regular, calm, and controlled. It is a slow walk; no need to rush or quicken your breathing.
- When you get to the end of your path, turn around clockwise.
- Anchor your mind as you walk on the physical sensations you feel. The ground under your feet, the wind, the breath going in and out, etc. If the mind wanders, it's okay, just bring it back to the walk.
- When you are done, open your eyes wider and lift your gaze, take a few deep breaths, and take in the scenery around you.