KINHIN
Walking Zen
Kinhin, also known as “Walking Zen,” is a form of dynamic meditation in which you keep your concentration on the breath, in synchronization with each step. Only a small part of your awareness is with the environment.
KEY FACTS
Essence Walking meditation with a focus on deep breathing
Sensory channel Breath, body and sensation
Skill Concentration
Tradition Buddhism, particularly Zen
Similar practices Zazen, Mindfulness, Tai Chi
WHY CHOOSE THIS PRACTICE?
As a more active meditation technique, Kinhin is particularly good for people who find it hard to sit still. It is also popular at meditation retreats, as it allows the legs to rest in between seated meditation sessions.
In some Zen schools, the pace is very slow (half a step with every full breath), while in others, it is much quicker (several steps with each breath). The slower method is shown here, but you can experiment with speeds and rhythms to see how they affect your mind.
01 Stand up straight with your feet hip-width apart and your weight evenly distributed between both legs.
02 Relax your body while keeping it upright. You should feel stable but relaxed.
03 Adopt the Shashu position for your hands (see below).
04 Imagine that the top of your head is being pulled gently toward the sky by a thread. This will help to keep your neck straight.
05 Gaze about 5 or 6 feet in front of you without focusing on anything in particular. Relax the muscles in your face, shoulders, and hips.
06 With each exhale, take half a step forward, starting with the right foot (see below). Pay full attention to your breath and steps.
07 As in seated meditation, let thoughts come and go, but keep bringing your attention back to the breath. When you are ready, slowly bow in respect to the practice, raise your eyes, and walk away.
“Keep the body aligned, stable, and upright throughout the whole practice.”
Posture principles
Follow the guidelines above to adopt the Shashu hand position, or mudra. Make sure that you feel stable, straight, relaxed, and comfortable (see here).